Tuesday 9.10.2019

 

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Band Pull Aparts x 12-15 reps @ 2011
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row x Max calories in 30 seconds
Minutes 5-8 – V-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

One set of:
Bench Press x Max Reps @ 90% of today’s 3-RM

B. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row x Max calories in 30 seconds
Minutes 5-8 – V-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

“BURN”

A. In teams of two, perform against an 8-minute clock:
Partner 1: 400 Meter Bike Erg
Partner 2: Max Calorie Ski
**Switch every time the Biking partner finishes, and track total Calories skied

Rest 1-2 minutes, then…

B. Three rounds of (6-8 minutes):
Push-ups x 10-15 reps
Single Leg Hip Bridges x 8/side
Dumbbell Curls x 12 reps
Dumbbell Lateral Raises x 12

Rest 1-2 minutes, then…

C. In teams of two, perform against an 8-minute clock:
Partner 1: 200 Meter Run
Partner 2: Max Calorie Row
**Switch every time the Running partner finishes, and track total Calories Rowed

“ENDURANCE”

(via @aerobiccapacity)
Run or Row Workout
300 Meter @fast
1 minute easy or walk
x 4
+
800 Meter @ moderate
2 minute rest
+
500 Meter @fast
1 minute easy or walk
x 2
+
600 Meter @ moderate
2 minute rest
+
400 Meter @ fast
1 minute easy or walk
x 3

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