Friday 6.14.2019

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Turkish Get Up x 2 reps each arm
Rest 60 seconds
Supinated Grip Strict Pull-ups x 6 reps @21X0 tempo (add weight if able to make these challenging; alternatively, perform negative-only Pull-ups @51A1 tempo)
Rest 60 seconds
Pistols or Pistol Progressions x 8 reps each leg
Rest 60 seconds

B. Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups (or L-Seated Dumbbell Press)
Rest 15 seconds
45 seconds of Sandbag Carry (10ft = 1 rep; 150/100lb)
Rest 15 seconds
45 seconds of Burpees
Rest 75 seconds

“ENDURANCE”

(via @aerobiccapacity)
5min warm-up
.
8 sets:
150m at fast “1-mile PR” pace,
150m at moderate “jog” pace,
150m at fast “1-mile PR” pace,
150m at easy “walk” pace.
.
5min cool-down
.
No additional rest between reps or sets.

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