Monday 7.8.2019

 

“FITNESS”

A. Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Rest 45 seconds
Alternating Goblet Reverse Lunges x 10 reps each leg
Rest 45 seconds
Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Rest 45 seconds
Front-Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Station 1 – 30 Seconds of Assault Bike (for Calories)
Station 2 – 15 V-Ups
Station 3 – 30 Seconds of Push-ups
Station 4 – 15 Box Jumps

“PERFORMANCE”

A. Take 20 minutes to build to today’s 1-RM Snatch

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow

B. Every minute, on the minute, for 16 minutes:
Even minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
Odd minutes – 30 Seconds of Rowing (for Calories)

*Note loads used on the Snatch, and Calories achieved in each set of Rowing.
*Compare to 2.27.2019

“ENDURANCE”

(via @aerobiccapacity)
5 minute easy warm-up
+
3 sets on the Assault 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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