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Tuesday 9.26.2017

“FITNESS” A. Three sets, not for time of: Ring or Stationary Dips x 5-7 reps Nose-to-Wall Handstand Hold x 40-60 seconds Alternating Lateral Lunges x 6-8 each side B. Complete as many rounds and reps as possible in 5 minutes of: 7/5 Strict Pull-ups or 10 Ring Rows 10/6 Calories Assault Bike Rest 5 minutes, […]

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Monday 9.25.2017

“FITNESS” A. Every minute, on the minute, for 15 minutes (5 sets of each): Minute 1 – 1 Turkish Get-Up each arm (perform slow and controlled – each rep should take close to 10 seconds or more) Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011 Minute 3 – Seated Strict Press […]

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Saturday 9.23.2017

“FITNESS” & “PERFORMANCE” For time: 800 Meter Row 800 Meter Run 60 Kettlebell Swings (32/24 kg) 60 Wall Balls (20/14 lb) 40 Push-Ups 40 Pull-Ups 20 Burpees 20 Overhead Squats (135/95 lb — Fitness: Front Squats or Goblet Squats) “COMPETITION” You can find today’s workout here: https://frcompetition.wordpress.com/ “ENDURANCE” Row 1250 Meters @5k pace Rest 3 minutes […]

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Friday 9.22.2017

“FITNESS” A. Four sets of: Front Squat x 6 reps @ 2011 Rest 30 seconds Supine Ring Rows x 8-10 reps Rest 30 seconds Goblet or Double Goblet Walking Lunges x 16 reps Rest 30 seconds Nose-to-Wall Handstand Hold x 40-60 seconds Rest 90 seconds B. In teams of three, Ski or Row for as many […]

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Thursday 9.21.2017

“FITNESS” & “PERFORMANCE” Every 6 minutes, for 30 minutes (5 sets), complete the following: Run 300 Meters 21 Abmat Sit-ups 15 Air Squats 12 Alternating Dumbbell Snatches 9 Burpees *In this workout, you will start each set at a different movement. Ie: Set 1: Start on the Run, end on the Burpees Set 2: Start […]

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