Tuesday 8.13.2019

 

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/12 Calorie Assault Bike (or 20/15 Calorie Concept 2 Bike Erg)
Station 2 – 5 Burpee Box Jump-Overs + 5-8 Strict Pull-Ups
Station 3 – 60 Double-Unders or 200 Meter Run
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry

*For each station, the goal is to work hard for 45-60 seconds, then rest and recover enough to complete the next interval.

“BURN”

30 Seconds of DB Lateral Box Step-Overs
30 Seconds of DB Hammer Curls
30 Seconds of DB Lateral Raises
Rest 30 seconds
x4 rounds
+
Rest 2 minutes
+
In teams of two, complete as many calories as possible in 10 minutes of:
P1: Run 200m
P2: Ski Cals
*Switch every time the running partner returns
+
Rest 2 minutes
+
In teams of two, complete as many calories as possible in 5 minutes of:
P1: 15 Wall Balls
P2: Assault Bike Calories

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR pace
Rest 4 minutes
x 2
Run 400 Meters @1-mile PR pace
Rest 2 minutes
x 4
Run 200 Meters @slightly faster than 1-mile PR pace
Rest 1 minute
x 6

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