Wednesday 3.14.2018

 

“FITNESS”

A. Five sets of:
Strict Shoulder Press x 6 reps*
Rest 60 seconds
Single Arm Farmer’s Walk x 100ft each arm
Rest 60 seconds

*Goal is to increase from weights used last week (3.5.2018)

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Single Arm Dumbbell Push Presses (each arm)
Minute 2 – 12/9 Calorie Row
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging.

“PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

*Goal is to build to establish a new 1-RM Strict Shoulder Press

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12/9 Calorie Row
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging.

“COMPETITION”

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

“ENDURANCE”

40 minutes @ steady effort:
40 Calorie Row
40 Calorie Bike
40 Calorie Ski

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