Wednesday 11.6.2019

 

“FITNESS”

A. Three sets of:
Split Stance Romanian Deadlift x 6-8 reps/side @3011
Rest 45 seconds
L-Seated Dumbbell Strict Press x 10-12 reps @21X1
Rest 45 seconds
Reverse Snow Angels x 15-20 reps (slow and controlled)
Rest 45 seconds

B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12 Push Presses (Barbell or Dumbbell)
24 Air Squats
120-ft Sandbag Carry

C. (Optional, time permitting) Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Front-Leaning Rest on Rings (or Elbow Plank) x 40-60 seconds
Station 2 – Bottom’s Up Kettlebell Carry x 60ft each arm

“PERFORMANCE”

A. Five sets of:
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)

Suggested loading per set (by %): 50, 60, 65, 70, 75, 75-80

B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12 Push Presses (95/65 lbs)
24 Air Squats
120-ft Sandbag Carry

C. (Optional, time permitting) Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Front-Leaning Rest on Rings (or Elbow Plank) x 40-60 seconds
Station 2 – Bottom’s Up Kettlebell Carry x 60ft each arm

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)
Part 1:
6 sets:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min

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