Tuesday 6.12.2018

 

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

C. Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 75 feet each arm

“PERFORMANCE”

A. Five sets of:
Push Press x 5 reps
Rest 2 minutes

Build in load over the five sets to something heavy for today

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

C. Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 75 feet each arm

“COMPETITION”

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

“ENDURANCE”

*Courtesy of Chris Hinshaw:
2 sets:
.
60sec at easy pace w/ 1min easy (or walk) pace
.
60sec at easy/moderate pace w/ 1min easy (or walk) pace
.
60sec at moderate pace w/ 1min easy (or walk) pace
.
60sec at moderate/fast pace w/ 1min easy (or walk) pace
.
Rest: 1min
.
15sec at fast pace w/ 1min easy (or walk) pace
.
15sec at faster pace w/ 1min easy (or walk) pace
.
15sec at fastest pace w/ 1min easy (or walk) pace
.
15sec at max effort pace w/ 1min easy (or walk)
pace
.
Rest: 2min b/t sets
.
Total Bike or Run: 26min
.
Total Workout: 30min

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