Friday 11.8.2019

 

*Reminder: #LiveFullRange Challenge Meeting #2 is this Saturday at 10am!

“FITNESS”

A. Three sets of:
Dual Kettlebell Front Squat x 4-6 reps @32X1 tempo
Rest 60 seconds
Banded Good Mornings x 8-12 reps @3011
Rest 60 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 15-18 Russian Kettlebell Swings
Minute 2 – 12-16 Alternating Reverse Lunges with Dumbbells
Minute 2 – 6-8 Supinated-Grip Strict Pull-ups (add weight if these are easy for you)
Minute 4 – 20 Second Side Plank each side

Rest until the running clock reaches 20:00, then…

C. For time:
Row 250 Meters

“PERFORMANCE”

A. Take 10-12 minutes to build a heavy single Power Clean (not a 1-RM)

then….

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 5 Hang Power Cleans @ 70-75% of 1-RM
Minute 2 – 10 Box Jumps (30/24″)
Minute 2 – 15 Chest-to-Bar Pull-ups
Minute 4 – 20 Second Side Plank each side

Rest until the running clock reaches 20:00, then…

C. For time:
Row 250 Meters

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)
Part 1:
6 sets:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min

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