Friday 7.14.2017

 

*This Monday, July 17th, the folks from Kettlebell Kitchen will be in house with samples and information during our PM classes.  If you have not tried them out yet, be sure to stop by!

“FITNESS”

A. Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
Half-Kneeling Landmine Press x 6-8 reps each arm @2011
Rest 30 seconds
Double Under Practice x 40-60 seconds
Rest 30 seconds

B. Against a 2-minute running clock, complete:
Row 300/250 Meters
Push Press (Dumbbell or Barbell) x Max Reps

Rest 2 minutes between sets, and complete a total of four sets

“PERFORMANCE”

A. Take 15 minutes to build to today’s heavy single Jerk

*You can opt for Split Jerk or Push Jerk; whichever allows you to move the most weight

B. Against a 2-minute running clock, complete:
Row 300/250 Meters
Push Press (115/75 lb) x Max Reps

Rest 2 minutes between sets, and complete a total of four sets

“COMPETITION”

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

“ENDURANCE”

5 minute easy warm-up run
+
Run 200 meters @your best mile pace
Run 200 meters @easy recovery pace
x 10 rounds
+
5 minute easy cooldown run

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