Monday 7.17.2017

 

“FITNESS”

A. Three sets of:
Strict Shoulder Press x 8-10 reps @2011
Rest 45 seconds
Strict Pull-ups x 6-8 reps @2111
Rest 45 seconds
Bottoms Up KB Carry x 50ft each arm
Rest 45 seconds
Flutter Kicks x 20-30 seconds
Rest 45 seconds

B. Two sets for times of:
500 Meter Row
25 Thrusters
15 Jumping Pull-ups

Rest 3 minutes between sets. Record time for each set, and add them together for our total working time (ie. 2:35 + 2:42 = 5:17)

“PERFORMANCE”

A. Take 15 minutes to build to a 1-RM Strict Shoulder Press, and a 1-RM Weighted Pull-up (overhand grip). Alternate between movements as you build over 5 or 6 sets of each.

B. Two sets for time of:
500 Meter Row
25 Thrusters (45/33 lb)
15 Pull-ups

Rest 3 minutes between sets. Record time for each set, and add them together for our total working time (ie. 2:35 + 2:42 = 5:17)

“COMPETITION”

You can find today‚Äôs workout here: https://frcompetition.wordpress.com/

“ENDURANCE”

8 minute bike @70%
*Every 2 minutes, get off and complete 10 GHD Hip Extensions
+
8 minute row @70%
*Every 2 minutes, get off and complete 10 GHD Sit-ups
+
8 minute ski @70%
*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups

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