Wednesday 6.12.2019

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 8 reps (try to increase loads from last week)
Station 2 – Strict Toes to Bar or Hanging Leg Raise x 6-8 reps @ 2111
Station 3 – Single Leg Hip Bridge x 8-10 reps/side @ 2011
Station 4 – Elbows to High Plank x 12-16 reps (as slow as possible)

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Carry
20/15 Calorie Ski or 400 Meter Run

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 70-75%

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Carry (24/16 kgs)
120 Double-Unders

“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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