Wednesday 2.14.2018

 

“FITNESS”

A. Three sets of:
Front Squat or Goblet Squat x 6-8 reps @3011
Rest 45 seconds
Half Turkish Get Up x 5-6 reps each side
Rest 45 seconds
Toes to Bar or Hanging Knee Tucks x 8-12 reps
Rest 45 seconds

B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
15 Box Jump-Overs or Step-Overs
15 Sit-ups

“PERFORMANCE”

A. Four sets of:
Front Squat x 6 reps
Rest 3 minutes between sets

Use the same weights you used on Monday 2.5.2018, or slightly more if these were easy. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
15 Box Jump Overs (24/20″)
10 Toes to Bar
5 Hang Squat Cleans (135/95 lb)

“COMPETITION”

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

“ENDURANCE”

45 Minutes @ steady effort:
1 Mile Assault Bike
100 Meter Dual KB Front-Rack Walk (heavy)
1000 Meter Row
90 Second Plank (accumulated)
800 Meter Run

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