Monday 12.2.2019

 

“FITNESS”

A. Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each side @ 2111
Rest 45 seconds
Alternating Lateral Lunge x 12-16 reps @ 2011
Rest 45 seconds
Plank from Elbows x 40-60 seconds
Rest 45 seconds

B. For time:
30 Kettlebell Swings (24/16 kg)
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

This workout was last completed on 12.21.2018

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 65-70% of 1-RM
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 reps @ 85-90%
*Set 5 – 1 rep @ 90-95%
*Sets 6-8 – 1 rep @ 95+%
Rest 2 minutes between sets

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.
We last tested our 1-RM Back Squat on 7.1.2019

B. Complete rounds of 15, 12 and 9 reps for time of:
Hang Squat Cleans (135/95 lb.)
Burpees Over the Barbell (lateral hop)

This workout was last completed on 12.21.2018

“ENDURANCE”

(Courtesy @aeorbiccapacity)
3 sets:
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
Rest: 100m walk b/t all reps and sets.

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