Saturday 11.9.2019

 

“FITNESS” & “PERFORMANCE”

In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:
9/6 Calorie Ski
12 Jumping Lunges

Rest 3 minutes, then…

In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:
6 Alternating Dumbbell Snatches
6 Burpees

Rest 3 minutes, then…

In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
6 Ball Slams (30/20 lb)

Rest 3 minutes, then…

In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:
12 Sit-ups
9 Push-ups

“BURN”

A. Perform 40 seconds of work and 20 seconds of rest, rotating through the following stations:
Assault Bike
Dumbbell Renegade Rows (Push-up, Row Left, Row Right)
Rowing
Wall Balls
Bear Crawl
x 3 rounds (15 minutes)

followed by…

B.
15 Second Assault Bike @max effort
45 Second Assault Bike @easy recovery
x 5 rounds

followed by…

C. Three to Four rounds @steady pace:
Bird-Dog x 8 reps/side
Dumbbell Hammer Curls x 10 reps
Banded Tricep Extensions x 12 reps
Flutter Kicks x 30 seconds

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)
Part 1:
6 sets:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min

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