Tuesday 6.11.2019

 

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 6-8 reps @ 2011
(try to increase weight from last week)
Rest 45 seconds
Side Plank x 30 seconds/side
Rest 45 seconds
Banded Triceps Extensions x 10-12 reps @ 1010
Rest 45 seconds
Reverse Snow Angels x 12-15 reps (slow & controlled)
Rest 45 seconds

B. Against a 2-minute running clock, complete:
12/9 Calorie Assault Bike (or 15/12 Calorie Concept 2 Bike Erg)
90-ft Dual Kettlebell Front Rack Carry
Push-ups x Max Reps in remaining time

Rest 2 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 70-75%
*Set 2 – 5 reps @ 80-85%
*Set 3 – 3 reps @ 85-90%
*Set 4 – 2 reps @ 90%
*Set 5 – Max reps @80%
*Set 6 – Max reps @80%

B. Against a 2-minute running clock, complete:
12/9 Calorie Assault Bike (or 15/12 Calorie Concept 2 Bike Erg)
90-ft Dual Kettlebell Front Rack Carry (use the heaviest KBs you can handle here)
Push-ups x Max Reps in remaining time

Rest 2 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.

C. (Optional Core/Scap Work) Three sets of:
Side Plank x 30-40 seconds/side
Rest as needed
Reverse Snow Angels x 12-15 reps (slow and controlled)
Rest as needed

“ENDURANCE”

(via @aerobiccapacity)
5min warm-up
.
8 sets:
150m at fast “1-mile PR” pace,
150m at moderate “jog” pace,
150m at fast “1-mile PR” pace,
150m at easy “walk” pace.
.
5min cool-down
.
No additional rest between reps or sets.

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