Thursday 5.18.2017

 

“FITNESS”

A. Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @2111
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 15 minutes of:
20 Wall Balls
20 Pull-Ups (or Jumping Pull-ups)
20 Calories Rowing

C.(Optional Accessory Work) Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 – Reverse Snow Angels x 12-15 reps (slow and controlled)
Minute 2 – Face-Up Chinese Planks x 30-40 seconds 

“PERFORMANCE”

A. Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.

B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 15 minutes of:
20 Wall Balls
20 Pull-Ups
20 Calories Rowing

C.(Optional Accessory Work) Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 – Reverse Snow Angels x 12-15 reps (slow and controlled)
Minute 2 – Face-Up Chinese Planks x 30-40 seconds 

“COMPETITION”

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

“ENDURANCE”

40 minute Assault Bike @70-75%

*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)

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