“FITNESS”
A. Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @2011
Rest 60 seconds
Strict Toes to Bar or Hanging Knee Raises x 8-12 reps @2110
Rest 60 seconds
B. Three rounds for time of:
400 Meter Row or Ski
20 Goblet Squats
20 Jumping Lunges
“PERFORMANCE”
A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 65-70% of 1-RM
*Set 2 – 5 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 2 reps @ 85-90%
*Sets 6-7 – 2 reps @ 88-92%
B. For time:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)
80 Double Unders
8 Hang Squat Cleans
8 Alternating Front-Racked Reverse Lunges
60 Double Unders
6 Hang Squat Cleans
6 Alternating Front-Racked Reverse Lunges
“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
