Thursday 8.10.2017

 

“FITNESS”

A. Three sets of:
Strict Pull-ups x 6-8 reps (accumulated if need be; make them very challenging)
Rest 45 seconds
Hollow Hold (or Rock) x 30-40 seconds
Rest 45 seconds
Farmer’s Carry x 100 meters
Rest 45 seconds
Elbows to High Plank x 8-12 reps
Rest 45 seconds

B.In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:
100 Meter Run
50ft Sandbag Carry (25ft down and back)
12/8 Push-ups

“PERFORMANCE”

A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:
100 Meter Run
50ft Sandbag Carry (25ft down and back) (RX: 150/100 lb)
12/8 Push-ups

“COMPETITION”

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

“ENDURANCE”

30 Second Bike Easy
30 Second Bike Moderate
30 Second Bike Hard
30 Second Rest walk (or backward spin)
x6 rounds
Rest 3 minutes
x2

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