Wednesday 8.29.2018
"FITNESS"
A. Three sets of:Waiter's Squats x 6-8 reps each sideRest 60 secondsSide Plank Hold x 30-40 seconds each sideRest 60 secondsSupinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111Rest 60 secondsB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 12 Goblet Reverse LungesMinute 2 – 12 BurpeesMinute 3 – 6 Strict Pull-upsPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
"PERFORMANCE"
A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch x 1 repBuild over the course of the 10 sets, but keep the focus on solid technique and speed.B. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 12 Overhead Reverse Lunges (95/65 lb)Minute 2 – 12 BurpeesMinute 3 – 12 Chest-to-Bar Pull-upsPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/