Daily Training

 

Monday 4.23.2018

“FITNESS” A. Every minute on the minute, for 16 minutes, (4 sets of each): Minute 1 – Push Press x 6 reps (add weight if you get all 6 reps) Minute 2 – Dumbbell Plank Rows x 12 reps (6 each arm) Minute 3 – Double Under Practice x 60 seconds Minute 4 – Rest […]

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Saturday 4.21.2018

“FITNESS” & “PERFORMANCE” In teams of three, with one partner working at a time, complete the following: 1200 Meter Relay Run 90 Burpees 120 Alternating Dumbbell Snatches (50/35 lb) 3 Mile Assault Bike 120 Alternating Dumbbell Snatches (50/35 lb) 90 Burpees 1200 Meter Relay Run “COMPETITION” You can find today’s workout here: https://frcompetition.wordpress.com/ “ENDURANCE” (Courtesy of […]

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Friday 4.20.2018

“FITNESS” A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Reverse Lunge x 10 reps each leg @ 10X0 Rest 60 seconds Side Planks x 30-40 seconds/side Rest 60 seconds B. Five rounds for time of: 5 Strict Pull-ups 15 Wall Balls 100 Meter Run “PERFORMANCE” A. Every two minutes, […]

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Thursday 4.19.2018

“FITNESS” & “PERFORMANCE” A. Three sets of: Turkish Get Ups x 2-3 reps each arm Rest 45 seconds Banded Face Pulls x 12-15 reps Rest 45 seconds B. Take 10 minutes to build to today’s 5-RM Bench Press C. Five sets for max reps of: 30 Seconds of Hand-Release Push-ups 30 Seconds of Rest 30 […]

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Wednesday 4.18.2018

“FITNESS” A. Three sets of: Pause Back Squat x 5 reps* @32X1 tempo Rest 60 seconds Supinated-Grip Hang from Pull-up Bar x 30-45 seconds Rest 60 seconds Single Arm Trap-3 Raise x 8-10 reps/side @3010 Rest 60 seconds *Goal is to increase loading on all sets from 4.9.2018 B. Complete as many rounds and reps as […]

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