Tuesday 10.9.2018

 

“FITNESS”

A. Four sets of:
Back Squat x 6-8 reps @3011
Rest 45 seconds
Supinated Grip Strict Pull-ups x 5-7 reps @2110
Rest 45 seconds
V-Ups or Tuck-Ups x 8-12 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Thrusters Left Arm
8 Alternating Dumbbell Plank Rows*
8 Single Arm Dumbbell Thrusters Right Arm
8 Burpees

*These are to be performed with one Dumbbell, switching hands each rep for a total of 8 reps

“PERFORMANCE”

A. Five sets of:
Back Squat x 4 reps @ 30X1 tempo
Rest 2-3 minutes between sets

*Suggested loading (by %): 70, 75, 75-80, 78-82, 80-85

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Thrusters Left Arm (50/35 lb)
8 Chest-to-Bar Pull-ups
8 Single Arm Dumbbell Thrusters Right Arm
8 Burpees

“COMPETITION”

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

“ENDURANCE”

Seven or Eight sets @ 70-75% effort:
1 Minute Ski Erg
1 Minute Run
1 Minute Air Bike
1 Minute Jump Rope
1 Minute FLR on Hands
Rest 1 Minute

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