Wednesday 9.7.2016

"FITNESS"

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed four sets of each:Minute 1 – Back Squat x 4-6 repsMinute 2 – Side Planks x 20 seconds each sideMinute 3 – Alternating Reverse Lunges with DBs/KBs x 12 repsMinute 4 – Double Unders x Max Reps in 45 secondsMinute 5 – RestB. For time:30 Kettlebell Swings15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 Burpees

"PERFORMANCE"

A. Every 2:30, for 20 minutes (8 sets):Back Squat x 2 repsBuild in load to today’s heavy double.B. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the BarbellCompare to 11.2.2015

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters