Monday 4.16.2018

 

“FITNESS”

A. Four sets of:
Overhead Squat x 4-6 reps @3011
Rest 45 seconds
Russian Kettlebell Swings x 12-15 reps (work heavy here)
Rest 45 seconds
Plank from Elbows x 40-60 seconds
Rest 45 seconds

B. In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 10 minutes of:
Station 1 – 150-ft Farmer’s Carry
Station 2 – Sandbag or Medball Hold (at chest)
Station 3 – Rest

**If the partner holding the Sandbag/Medball has to put it down, the carrying partner must wait until they pick it back up to continue

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

B. Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 2 reps
(pause for a FULL TWO SECONDS at: 2″ off the floor, mid-patella, mid-thigh and high hang — weights should be from 80-90% of your 1-RM Snatch)

C. In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 10 minutes of:
Station 1 – 150-ft Farmer’s Carry
Station 2 – Sandbag or Medball Hold (at chest)
Station 3 – Rest

**If the partner holding the Sandbag/Medball has to put it down, the carrying partner must wait until they pick it back up to continue

“COMPETITION”

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

“ENDURANCE”

(Courtesy of Chris Hinshaw of Aerobic Capacity)
2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t rounds

Warm-up Set:
2 min at easy pace

Main Set:
2 min at moderate
2 min at easy
30 second rest
—-
90 sec at fast pace
2 min at easy pace
30 second rest
—-
60 sec at faster pace
2 min at easy pace
30 second rest

30 sec at fastest pace
2 min easy
30 second rest

Workout details:
Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.

Re-test your “warmup” pace at the beginning of the second round — this will be your target for the intervals in round 2.

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