Tuesday 7.9.2019

 

“FITNESS”

A. Three sets of:
Front Squat x 4 reps @32X1 tempo
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double Under Practice x 60 seconds
Rest 60 seconds

B. Every 4 minutes, for 16 minutes (4 sets) for times:
400 Meter Run
5 Thrusters (Barbell or Dumbbell — go heavy here!)

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85-90%
*Set 5 – 90% or more.

B. Every 4 minutes, for 16 minutes (4 sets) for times:
400 Meter Run
5 Thrusters (135/95 lb)

“BURN”

Warm-up
Trunk rotations
Lunge Matrix
Plank Walk-ups
x 3 minutes

Then…
40 Second Bike @moderate
20 second easy spin
30 Second Bike @faster
30 second easy spin
20 Second Bike @fastest
40 second easy spin
x 2 rounds (try to get the same Cals both rounds)
+
10 minutes of:
10 Lateral Box Walk Overs w/DBs
10 Tuck-ups
10 DB Curl to Press
10 Hollow Rocks
+
40 Second Bike @moderate
20 second easy spin
30 Second Bike @faster
30 second easy spin
20 Second Bike @fastest
40 second easy spin
x 2 rounds (try to get the same Cals both rounds)

“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

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories