Daily Training

 

Friday 6.15.2018

“FITNESS” A. Three sets of: Barbell Strict Press x 5-7 reps @2111 Rest 60 seconds Romanian Deadlift w/DBs or KBs x 6-8 reps @3011 Rest 60 seconds Chin Over Bar Hold x 15-30 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 4 Dumbbell Renegade Rows (Push-up, […]

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Thursday 6.14.2018

“FITNESS” & “PERFORMANCE” Every 4 minutes, for 32 minutes (8 sets): 18/12 Calorie Assault Bike 12 Kettlebell Swings (32/24 kg) 6 Burpees Record times to complete each set; Goal is consistency across all 8 rounds. “COMPETITION” You can find today’s workout here: https://frcompetition.wordpress.com/ “ENDURANCE” *Courtesy of Chris Hinshaw: 2 sets: . 60sec at easy pace w/ […]

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Wednesday 6.13.2018

“FITNESS” A. Three sets of: Back Squat x 6-8 reps @ 30X1 Rest 60 seconds Single Leg Hip Bridge x 8-10 reps each leg @2011 Rest 60 seconds Strict Toes to Bar or Hanging Knee Raises x 8-12 reps @2110 Rest 60 seconds B. Three rounds for time of: 400 Meter Row or Ski 20 […]

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Tuesday 6.12.2018

“FITNESS” A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 2111 Rest 60 seconds Side Plank Hold x 30-40 seconds each side Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 300 Meter Run […]

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Monday 6.11.2018

“FITNESS” A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – Kettlebell Swings x 15-20 reps Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1 Station 3 – Supine Ring Rows x 10-12 reps @ 2111 Station 4 – Plank from Elbows x 40-60 seconds B. Every 4 minutes, […]

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