Friday 10.12.2018

 

“FITNESS”

A. Three sets of:
Front Squat x 6-8 reps
Rest 45 seconds
Single Arm Overhead Carry x 75ft each arm
Rest 45 seconds
Plank Hold x 40-60 seconds
Rest 45 seconds

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Dumbbell Ground to Overhead

Rest 3 minutes, then…

C. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls

D. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

“PERFORMANCE”

A. Five sets of:
Hang Clean x 3 reps
Rest 2 minutes

Build to today’s heavy triple

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes, then…

C. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls

D. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

“COMPETITION”

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

“ENDURANCE”

Seven or Eight sets @ 70-75% effort:
1 Minute Ski Erg
1 Minute Run
1 Minute Air Bike
1 Minute Jump Rope
1 Minute FLR on Hands
Rest 1 Minute

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