Friday 1.11.2019

 

“FITNESS”

A. Five sets of:
Back Squat*
*Set 1 – 7 reps
*Set 2 – 6 reps
*Set 3 – 5 reps
*Set 4 – 4 reps
*Set 5 – 3 reps
Rest 60 seconds
Uneven Carry x 150 feet
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 75 feet)
Rest 60 seconds

*Build in load each set, with the goal of having your last set be your 3-RM. If you finish your fifth set, and feel you could exceed that weight (safely), then take another crack at it.

B. Against a 4-minute running clock, complete:
500 Meter Row
15 Dumbbell Ground to Overhead
Burpees x Max Reps

Rest 4 minutes between sets, and complete 2 sets for max reps of Burpees

“PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 60-65% of 1-RM
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%

Immediately followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 1 rep @ 95+%

Goal is to establish today’s 1-RM Back Squat.

B. Against a 4-minute running clock, complete:
500 Meter Row
15 Ground to Overhead (135/95lb)
Bar-Facing Burpees x Max Reps

Rest 4 minutes between sets, and complete 2 sets for max reps of Burpees.

“COMPETITION”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 2 reps @60-70% of 1-RM

Focus is on speed and solid catch position. Increase loads on the last two sets if feeling good.

B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 60-65% of 1-RM
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%

Immediately followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 1 rep @ 95+%

Goal is to establish today’s 1-RM Back Squat.

C. Against a 4-minute running clock, complete:
500 Meter Row
15 Ground to Overhead (135/95lb)
Bar-Facing Burpees x Max Reps

Rest 4 minutes between sets, and complete 2 sets for max reps of Burpees.

“ENDURANCE”

(via @aerobiccapacity)
2 sets:
400m fast, 800m easy
Rest 1min
300m faster, 600m easy
Rest 1min
200m fastest, 400m easy
Rest 1min
100m sprint, 200m easy

Rest: 4min b/t sets if Running
Rest: 3min b/t sets if Skiing
Rest: 2min b/t sets if Rowing

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