Monday 1.13.2019

 

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Alternating Front-Racked Reverse Lunges x 12-16 reps @ 2011
(use a Barbell, Single Kettlebell, or Dual Kettllebells held in a Front-Rack position)
Rest 60 seconds
Weighted Pull-ups x 4-6 reps @2110
(if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo — A=Assist)
Rest 60 seconds

B. For time:
30/20 Calorie Assault Bike
30 Single Arm Alternating Dumbbell Snatches (50/35 lb)
30 Single Arm Dumbbell Thrusters (50/35 lb — switch arms every 5 reps)

C (Optional) Two sets of:
Pigeon Stretch x 30-40 seconds/side
Plank Hold x 45-60 seconds

“COMPETITION”

A. Every two minutes, for 12 minutes (6 sets):
Snatch Balance + 2 Overhead Squats

Suggested Loading per set (by %): 60; 70; 75-80; 80; 80-85; 85

B. Four sets of:
Alternating Front-Racked Reverse Lunges x 12-16 reps @ 2011
(use a Barbell, Single Kettlebell, or Dual Kettllebells held in a Front-Rack position)
Rest 60 seconds
Weighted Pull-ups x 4-6 reps @2110
(if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo — A=Assist)
Rest 60 seconds

C. For time:
30/20 Calorie Assault Bike
30 Single Arm Alternating Dumbbell Snatches (50/35 lb)
30 Single Arm Dumbbell Thrusters (50/35 lb — switch arms every 5 reps)

D. (Optional) Two sets of:
Pigeon Stretch x 30-40 seconds/side
Plank Hold x 45-60 seconds

“ENDURANCE”

30/25 Cal Row @85%
Rest time = work time
x 8-10 sets

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories