Wednesday 7.10.2019

 

“FITNESS” & “PERFORMANCE”

A. Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as you can here!

B. Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C. Complete as many rounds and reps as possible in 4 minutes of:
8 Chest-to-Bar Pull-ups (or 4 Strict Pull-ups)
8 Push Presses (115/75 lb)

Rest 4 minutes, then…

D. Complete as many rounds and reps as possible in 4 minutes of:
8 Burpees
8 Kettlebell Swings (32/24 kg)

“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