Tuesday 10.10.2017

 

“FITNESS”

A. Three sets of:
Strict Shoulder Press x 6-8 reps
Rest 45 seconds
Single Arm DB Row x 10-12 reps each arm
Rest 45 seconds
Banded Good Mornings x 12-15 reps
Rest 45 seconds
Plank from Elbows x 40-60 seconds
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 7 Dumbbell Ground to Overhead
(use the heaviest weight you believe you can successfully handle – note weight used)

“PERFORMANCE”

A. Six sets of:
Push Press + Push Jerk + Split Jerk

Rest 2-3 minutes between sets.
Build in load based on feel for the day.

B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 3 Clean & Jerks (can be a Power Clean here)
(use the heaviest weight you believe you can successfully handle – note weight used)

“COMPETITION”

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

“ENDURANCE”

60 Second Row @85-90% output
60 Second Rest
x 10 sets

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories