Wednesday 8.8.2018

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Tempo Push-ups x 8-12 reps @1111
Station 3 – Single Leg Hip Bridge x 6-8 reps each leg @2011
Station 4 – Bottom’s Up Kettlebell Carry x 50-75ft each arm

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Burpees
10 Goblet Reverse Lunges

Rest 5 minutes, then…

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps
60-ft Sandbag or Medball Carry (30 feet down and back)

“PERFORMANCE”

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

*This is very similar to last week, percentage-wise.  Trust the progression, and avoid the temptation to be constantly “maxing out” your lifts.

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Burpees
10 Goblet Reverse Lunges (32/24 kg)

Rest 5 minutes, then…

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (24/20″)
60-ft Sandbag Carry (30 feet down and back)

“COMPETITION”

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

“ENDURANCE”

(via @aerobiccapacity)

3 sets:
200m at fast pace, 400m at easy pace,
.
150m at fast pace, 300m at easy pace,
.
100m at fast pace, 200m at easy pace,
.
50m at fast pace, 100m at easy pace,
.
Rest 3min
.
Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.

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