“FITNESS”
A. Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – KB Chainsaw Row x 16 reps (8 each arm)
B. Three rounds for time of:
10 Push-ups
15 Kettlebell Swings
400 Meter Run
“PERFORMANCE”
A. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run
“COMPETITION”
You can find today’s workout here: https://frcompetition.wordpress.com/
“ENDURANCE”
For times:
45 Minutes @ steady effort:
1 Mile Assault Bike
100 Meter Dual KB Front-Rack Walk (heavy)
1000 Meter Row
90 Second Plank (accumulated)
800 Meter Run
