Thursday 6.15.2017

 

*Reminder: There is no 5:30pm Class tonight (though Oly with Coach Brayn is still on!).  You are free to utilize the space for Open Gym during this hour, being mindful of those working with the barbells.

 “FITNESS” & “PERFORMANCE”

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

Goal is to increase from the loads used last week (on 6.6.2017)

B. Three rounds for time of:
Run 400 Meters
15 Thrusters (95/65 lb)
10 Bar-Facing Burpees

C. Three sets of:
Elbow Plank or Plank on Rings x 30-40 seconds
Rest 45 seconds
Hip Flexor Stretch or Couch Stretch x 20-30 seconds each side
Rest 45 seconds

“COMPETITION”

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

“ENDURANCE”

1 minute Row @70%
rest 30 seconds
1 minute Bike @75%
rest 30 seconds
1 minute Ski @80%
rest 90 seconds
x 5 rounds

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