Wednesday 9.14.2016

"FITNESS"

A. Three sets of:Single Arm Kettlebell OH Walking Lunge x 16 steps (switch hands at 8)Rest 45-60 secondsStrict Pull-ups x 5-7 reps @2111 tempo (add weight if these are easy)Rest 45-60 secondsBanded Good Mornings x 15-20 repsRest 45-60 secondsB. Complete 21, 15, and 9 rep rounds for time of:BurpeesGoblet Squats or Front SquatsBall Slams*Choose a weight for the Squats that you can complete without breaking each set more than twice.

"PERFORMANCE"

A. Five sets of:Snatch x 1.1.1Rest 5-7 seconds between singlesRest 2 minutes between setsB. Complete 21,15, and 9 rep rounds for time of:Bar-Facing BurpeesOverhead Squats (95/65 lb)Pull-ups*Choose a weight for the Overhead Squats that you can complete without breaking each set more than twice.

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @3-5 seconds faster than your best mile paceRest 60 secondsx 3Rest 3 minutesx 3 sets (a total of 9 intervals)