Monday 9.10.2018

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Front Squat x 5 reps*
Station 2 – Strict Pull-ups x 4-6 reps @21X1
Station 3 – Bottom’s Up Kettlebell Carry x 75ft each arm

*Goal is to build to today’s 5-RM by your last set. Compare to 7.16.2018

B. Complete as many rounds and reps as possible in 8 minutes of:
4 Dumbbell Renegade Rows
12 Dumbbell Box Step Ups  (20/16″ box)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right

“PERFORMANCE”

A. Take 20 minutes to build to today’s 1-RM Front Squat
Suggested Loading Pattern:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets
*Compare to 7.16.2018

B. Complete as many rounds and reps as possible in 8 minutes of:
4/3 Bar Muscle Ups or 6/4 Strict Chest-to-Bar Pull-ups
8 Back Squats (135/95 lb — taken from the floor)

“COMPETITION”

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

“ENDURANCE”

10 Minute Bike @70%
*Every 2 minutes, get off and complete 10 GHD Hip Extensions
+
10 Minute Row @70%
*Every 2 minutes, get off and complete 10 GHD Sit-ups
+
10 Minute Ski @70%
*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups

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