Thursday 1.10.2019

 

“FITNESS”

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 2 Turkish Get Ups (1 each arm — work heavy here)
Minute 3 – 8-10 Supine Ring Rows
Minute 4 – 10-12 Alternating Lateral Lunges
Minute 5 – 30-Second Nose-to-Wall Handstand Hold

*Adjust the reps up or down to make this session appropriately challenging for your current level.

“PERFORMANCE”

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 2 Turkish Get Ups (1 each arm — work heavy here)
Minute 3 – 1-2 Rope Climbs or 3-5 Muscle-Ups
Minute 4 – 10-12 Alternating Pistols
Minute 5 – 20-30ft Handstand Walk (or 30-40 seconds of practice)

*Adjust the reps up or down to make this session appropriately challenging for your current level.

“COMPETITION”

Rest Day

“ENDURANCE”

(via @aerobiccapacity)
2 sets:
400m fast, 800m easy
Rest 1min
300m faster, 600m easy
Rest 1min
200m fastest, 400m easy
Rest 1min
100m sprint, 200m easy

Rest: 4min b/t sets if Running
Rest: 3min b/t sets if Skiing
Rest: 2min b/t sets if Rowing

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