Wednesday 12.6.2017

 

“FITNESS”

A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 10-12 Strict Handstand Push-ups or L-Seated Dumbbell Presses @2111
Station 2 – 150-ft Heavy Sandbag or D-Ball Carry
Station 3 – 10 Burpee Box Jump Overs
Station 4 – 20 Russian Kettlebell Swings

B. Three sets of:
Reverse Snow Angels x 12-15 reps (slow and controlled)
Rest 30 seconds
Couch Stretch x 60 seconds each leg
Rest 30 seconds

“PERFORMANCE”

A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 10 Strict Handstand Push-ups
Station 2 – 150-ft Heavy Sandbag or D-Ball Carry
Station 3 – 10 Burpee Box Jump Overs
Station 4 – 10 Hang Power Cleans

B. Three sets of:
Reverse Snow Angels x 12-15 reps (slow and controlled)
Rest 30 seconds
Couch Stretch x 60 seconds each leg
Rest 30 seconds

“COMPETITION”

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

“ENDURANCE”

Every 3 minutes, for 30 minutes (10 sets):
12/9 Cal Bike
15/12 Cal Row

@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.

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