Friday 8.11.2017

 

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Left Leg Single Leg Kettlebell Deadlift x 6-8 reps @3011
Minute 2 – Half Turkish Get Up x 3 reps each side
Minute 3 – Right Leg Single Leg Kettlebell Deadlift x 6-8 reps @3011
Minute 4 – Double Under Practice x 40 seconds

B. Three sets of:
Pause Front Squats x 3 reps @ 31X1

Rest 2-3 minutes between sets
*Increase from loads used on Wednesday 8.2.2017

C. For time:
40 Calorie Row
30 Kettlebell Swings
20 Burpees

*This is a sprint; push the pace from the beginning!

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Clean x 1.1
Suggested loads per set (by %): 60, 65, 70, 75, 80, 80, 85, 85

B. Three sets of:
Pause Front Squats x 3 reps @ 31X1

Rest 2-3 minutes between sets
*Increase from loads used on Wednesday 8.2.2017
*Goal is to find a 3-RM (at tempo) by your last set

C. For time:
40 Calorie Row
30 Kettlebell Swings
20 Burpees

*This is a sprint; push the pace from the beginning!

“COMPETITION”

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

“ENDURANCE”

30 Second Bike Easy
30 Second Bike Moderate
30 Second Bike Hard
30 Second Rest walk (or backward spin)
x6 rounds
Rest 3 minutes
x2

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