Tuesday 2.13.2018

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – Wall Climb x 1-3 reps
Station 3 – Hollow Hold x 30-40 seconds
Station 4 – Strict Supinated-Grip Pull-Ups x 5-7 reps (add weight if these are easy)

B. Every 3 minutes, for 15 minutes (5 sets):
12/9 Calorie Assault Bike
12 Burpees

*Record time to complete each set, then add them together for total working time.

“PERFORMANCE”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – Strict Handstand Push-Ups x 6-12 reps or 5-second Eccentric Descent Handstand Push-Ups x 3-5 reps
Station 3 – Hollow Hold x 30-40 seconds
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B. Every 3 minutes, for 15 minutes (5 sets):
12/9 Calorie Assault Bike
12 Burpees to 6″

*Record time to complete each set, then add them together for total working time.

“COMPETITION”

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

“ENDURANCE”

For times:
45 Minutes @ steady effort:
1 Mile Assault Bike
100 Meter Dual KB Front-Rack Walk (heavy)
1000 Meter Row
90 Second Plank (accumulated)
800 Meter Run

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