Monday 4.15.2019

 

“FITNESS” & “PERFORMANCE”

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 8 reps @ 70%
*Set 4 – 6 reps @ 75%
*Set 5 – 6 reps @ 75%
Rest 2-3 minutes between sets

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 4-6 Strict Pull-ups (add weight here if possible)
Minute 2 – 45 Double Unders
Minute 3 – 120-ft Sandbag Carry

*Please adjust reps or movements in order to make this session appropriately challenging for your current ability.

“COMPETITION”

Same as “Performance”

“ENDURANCE”

3 sets on the Bike or Air Runner:
30sec at easy pace,
90sec at moderate pace,
.
45sec at easy pace,
75sec at fast pace,
.
60sec at easy pace,
60sec at faster pace,
.
75sec at easy pace,
45sec at fastest pace,
.
90sec at easy pace,
30sec sprint,
.
Rest 3min between sets

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