Wednesday 8.8.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Romanian Deadlift x 6-8 reps @ 4011Station 2 – Tempo Push-ups x 8-12 reps @1111Station 3 – Single Leg Hip Bridge x 6-8 reps each leg @2011Station 4 – Bottom's Up Kettlebell Carry x 50-75ft each armB. Complete as many rounds and reps as possible in 5 minutes of:10 Burpees10 Goblet Reverse LungesRest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Box Jumps60-ft Sandbag or Medball Carry (30 feet down and back)

"PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 70%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.*This is very similar to last week, percentage-wise.  Trust the progression, and avoid the temptation to be constantly "maxing out" your lifts.B. Complete as many rounds and reps as possible in 5 minutes of:10 Burpees10 Goblet Reverse Lunges (32/24 kg)Rest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Box Jumps (24/20")60-ft Sandbag Carry (30 feet down and back)

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.