Friday 2.9.2018

 

“FITNESS”

A. Four sets of:
Deadlift x 4-6 reps
Rest 45 seconds
Tempo Push-ups x Max Reps @2020
Rest 45 seconds
Hollow Hold x 30-40 seconds
Rest 45 seconds

B. Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Shuttle Runs (30′)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatches
Rest 30 seconds

“PERFORMANCE”

A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 85% x 2 reps
*Set 6 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B. Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Shuttle Runs (30′)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatches (50/35 lb)
Rest 30 seconds

“COMPETITION”

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

“ENDURANCE”

For times:
Row 1000 Meters
Rest 5 minutes
Row 800 Meters
Rest 4 minutes
Row 600 Meters
Rest 3 minutes
Row 400 Meters
Rest 2 minutes
Row 200 Meters
Rest 1 minute
Row 1000 Meters

*Goal is to increase your pace as the distances get smaller

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