Tuesday 1.8.2019

 

“FITNESS”

A. Three sets for max reps of:
45 seconds of Rowing (for Calories)
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups or Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Ski Erg for Calories
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Push Presses (Barbell or Dumbbell)
7 Toes to Bar or V-Ups

“PERFORMANCE”

A. Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Push Presses (135/95 lb)
7 Toes to Bar

“COMPETITION”

A. Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Push Presses (135/95 lb)
7 Toes to Bar

C. Ten sets of:
100 Meter Run @90%
Rest 60 seconds

These should feel fast. Think of holding best 400 Meter pace, or slightly faster.

“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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