Thursday 8.8.2019

 

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 45 seconds
Double Under Practice x 40-60 seconds
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Every minute, on the minute, for 10 minutes:
Minute 1 — Turkish Get Up x 2 reps (Left Arm)
Minute 2 — Turkish Get Up x 2 reps (Right Arm)

**Work as heavy as possible, but be slow and deliberate with your movement.  Note loads used.

“PERFORMANCE”

A. Take 10-12 minutes to build to 90-95% of your 1-RM Bench Press

followed by…

Three sets of:
Bench Press x 8 reps (shoot for 70% of your 1-RM, or more)
Rest 60 seconds
Supinated Grip Bent Over Row x 8 reps
Rest 60 seconds

B. Every minute, on the minute, for 10 minutes:
Minute 1 — Turkish Get Up x 2 reps (Left Arm)
Minute 2 — Turkish Get Up x 2 reps (Right Arm)

**Work as heavy as possible, but be slow and deliberate with your movement. Note loads used.

“BURN”

45 Second Ski @ hard effort
Rest 15 seconds
45 Second Bike @moderate effort
Rest 15 seconds
x 5 rounds
then…
Split Stance DB Curl to Press x 10 reps (switch stance at 5)
Dumbbell Bent Over Rows x 10/side
Side Plank Rotations x 10/side
x 8 minutes @strength-based pace
then…
20 Second Max Effort Ball Slams
Rest 10 seconds
30 Second Bear Crawl
x 5 rounds

“ENDURANCE”

Row 200 Meters @2k PR Pace (or moderately fast)
Row 400 Meters easy
Row 150 Meters @slightly faster
Row 300 Meters easy
Row 100 Meters @slightly fasterer
Row 200 Meters easy
Row 50 Meters @fastest
Row 100 Meters easy
Rest 3 minutes
x 3 sets

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