Monday 6.11.2018

 

“FITNESS”

A. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Kettlebell Swings x 15-20 reps
Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – Plank from Elbows x 40-60 seconds

B. Every 4 minutes, for 12 minutes (3 sets):
250 Meter Row Sprint

Go as hard as possible on all 3 sets!

“PERFORMANCE”

A. Every 90 seconds, for 24 minutes (8 sets of each):
Station 1 – 3 Power Snatches
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 4 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B. Every 4 minutes, for 12 minutes (3 sets):
250 Meter Row Sprint

Go as hard as possible on all 3 sets!

“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

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