Thursday 5.17.2018

 

*Schedule Reminders:
-Thursday (5/17): 5:30pm Class is cancelled (Open Gym instead) – Olympic Lifting is still ON
-Saturday (5/19): One class only, @9:00am
-Sunday: No Barbell Basics

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
20 Calorie Assault Bike
20 Kettlebell Swings
20 Push-ups

Partners can divide the work however they see fit, but only one partner may be working at any given time, and the team cannot move on to the next movement until all of the reps of a given movement are completed.

“PERFORMANCE”

A. Five sets of:
Bench Press x 2-4 reps @20X1
Rest 90 seconds
Strict Weighted Pull-ups x 2-4 reps @21X0
Rest 90 seconds

B. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
20 Calorie Assault Bike
20 Kettlebell Swings
20 Push-ups

Partners can divide the work however they see fit, but only one partner may be working at any given time, and the team cannot move on to the next movement until all of the reps of a given movement are completed.

“COMPETITION”

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

“ENDURANCE”

[via Chris Hinshaw (@aerobiccapacity)]:
2 sets: (4min at easy pace, 40sec at fast pace, 40sec at faster pace) w/ no rest b/t reps or sets.
+
Rest 3min
+
2 sets: (4min at easy pace, 20sec fast pace, 20sec faster pace, 20sec at fastest pace), w/ no rest b/t reps or sets.
+
Rest 3min
+
2 sets: (4min at easy pace, 10sec at fast pace, 10sec at faster pace, 10sec at fastest pace, 10sec sprint), w/ no rest b/t reps or sets. Done!!

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