Thursday 2.15.2018

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Strict Shoulder Press x 3-4 reps @ 2111 (work as heavy as possible here)
Station 2 – Supine Ring Rows x 10-12 reps @2111
Station 3 – Farmer’s Carry x 200 Feet

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Manmakers
12 Ball Slams
100 Meter Run

Partner A starts with 3 Dumbbell Manmakers, Partner B then performs 12 Ball Slams, Partner A then Runs 100m, Partner B does 3 DB manmakers, Partner A does 12 ball slams, then Partner B runs 100m…and so on.

“PERFORMANCE”

A. Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Immediately into…

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

Go as heavy as possible!

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Manmakers
12 Ball Slams
100 Meter Run

Partner A starts with 3 Dumbbell Manmakers, Partner B then performs 12 Ball Slams, Partner A then Runs 100m, Partner B does 3 DB manmakers, Partner A does 12 ball slams, then Partner B runs 100m…and so on.

“COMPETITION”

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

“ENDURANCE”

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

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