Thursday 7.11.2019

 

“FITNESS” & “PERFORMANCE”

A. Two or Three sets, not for time (12 minutes) of:
Handstand Walk x 30-50 feet or Wall Climbs x 1-3 reps
Pistols or Pistol Progressions x 4-6 reps each leg
L-Sit or Tuck Sit x 30-40 seconds (accumulated)

B. Every 2 minutes, for 24 minutes (4 sets):
Station 1 – 400/300 Meter Row
Station 2 – 20 Second Plank from Elbows + 20 Second Side Plank Left+ 20 Second Side Plank Right + 20 Second Plank from Elbows
Station 3 – 20/15 Calorie Assault Bike

“BURN”

Warm-up
Inchworms
Lunge Matrix
Hollow-Ups
x 3 minutes
then…

12 minutes of:
10/7 Calorie Row
60-ft Farmers Carry (30ft down and back)
10 Push-ups or Banded Push-ups
120ft Shuttle Run (30ft down and back x 2)
Rest walk 40 seconds
+
9 minutes of:
1 minute ski
1 minute walking lunges
1 minute plank hold

“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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