Wednesday 9.20.2017

"FITNESS"

A. Three sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 45 secondsSingle Leg Hip Bridge x 8-10 reps each leg @ 2011Rest 45 secondsToes to Bar or Hanging Knee Raises x 8-12 repsRest 45 secondsB. Every minute, on the minute, for 15 minutes:Minute 1 – 10 Strict Handstand Push-ups or L-Seated Dumbbell PressMinute 2 – 5 Tall Box Jumps (you choose the height; jump up, step down)Minute 3 – 15/10 Calorie Assault Bike

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-5 repsGoal is to establish today’s 5-RM.B. Every minute, on the minute, for 15 minutes:Minute 1 – 5 Power Cleans (work as heavy as possible; note weights used)Minute 2 – 10 Strict Handstand Push-upsMinute 3 – 15/10 Calorie Assault Bike

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @85-90%Rest 4 minutesx 2Run 400 Meters @85-90%Rest 2 minutesx 4Run 200 Meters @85-90%Rest 1 minutex 6