Tuesday 9.11.2018

 

“FITNESS”

A. Three sets of:
Single Leg Deadlift w/KBs or DBs x 6-8 reps each side @3011
Rest 60 seconds
Side Plank x 30-40 seconds/side
Rest 60 Seconds
Tall Box Jumps x 3-5 reps (step down and reset between each rep; build in height over the sets as able)
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:
7 Heavy Kettlebell Swings
5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute into which you carried over. Restart at the top of the following minute.

“PERFORMANCE”

A. Take 15 minutes to build to today’s “heavy-ish” Power Clean

and then…

B. Every minute, on the minute, for 15 minutes:
2 Power Cleans
6 Burpees Over the Barbell

Score as total load successfully lifted over the course of the 15 sets – total of 30 possible reps.

“COMPETITION”

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

“ENDURANCE”

10 Minute Bike @70%
*Every 2 minutes, get off and complete 10 GHD Hip Extensions
+
10 Minute Row @70%
*Every 2 minutes, get off and complete 10 GHD Sit-ups
+
10 Minute Ski @70%
*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups

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