Tuesday 12.3.2019

 

“FITNESS”

A. Three sets of:
Strict Pull-ups x 6-8 reps @2110
(if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo — A=Assist)
Rest 60 seconds
Bottom’s Up Kettlebell Carry x 75ft/side
Rest 60 seconds
Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. Every 8 minutes, for 24 minutes (3 sets) for times:
500 Meter Row
300ft Farmer’s Carry (75ft down and back x 2)
25/20 Calorie Assault Bike

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets.

“PERFORMANCE”

A. Three sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-40 seconds (accumulated)
Rest 2 minutes

*Warm-up first so that all three sets of Weighted Pull-ups are challenging.

B. Every 8 minutes, for 24 minutes (3 sets) for times:
500 Meter Row
300ft Farmer’s Carry (75 feet down and back x 2)
25/20 Calorie Assault Bike

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets.

“BURN”

30 Second Bike @80%
30 Second Bike @easy
30 Second Bike @95%
30 Second Bike @easy
x 5 rounds

then..

7 minutes @high effort:
150m Row
10 Plate Ground to Overhead
10 Jumping Lunges

Rest 2 minutes, then…

7 minutes @high effort:
8 Calorie Assault Bike
10 Dumbbell Push Presses
12 V-Ups

“ENDURANCE”

(Courtesy @aeorbiccapacity)
3 sets:
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
Rest: 100m walk b/t all reps and sets.

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