Wednesday 5.17.2017

 

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Russian Kettlebell Swings x 15-20 reps (go heavy here; fully extend the legs and hips on each rep)
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – Wall Climbs x 2-3 reps
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatches
10/7 Calorie Assault Bike

Rest 2 minutes, then…

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Burpees
10 Box Jump Overs (24/20″)

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets):
Snatch x 1.1.1
(Rest 7-10 seconds between singles)

Loads per set (by %): 50, 60, 65, 70, 70-75, 70-75

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatches (50/35 lb)
10/7 Calorie Assault Bike

Rest 2 minutes, then…

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Burpees
10 Box Jump Overs (24/20″)

“COMPETITION”

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

“ENDURANCE”

Run 2 minutes easy
Run 1 minute moderate
Run 30 seconds hard
Walk 60 seconds
x  5 sets

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