Montclair 9/13/16

GUERRILLA CROSSFIT

Strength Training

Every minute on the minute for 10 minutes

Deadlift 3 reps

 

Fitness Workout of the Day

Teams of 2

As many rounds as possible in 5 minutes

10 Calories bike

12 Ring pulls or kipping pull-ups

 

Rest 3 minutes

 

As many rounds as possible in 5 minutes

10 Calories bike

12 Burpees

 

Rest 3 minutes

 

As many rounds as possible in 5 minutes

10 Calories bike

12 Power cleans

 

Performance Workout of the Day

Teams of 2

As many rounds as possible in 5 minutes

10 Calories bike

6 Muscle-ups

 

Rest 3 minutes

 

As many rounds as possible in 5 minutes

10 Calories bike

12 Burpees

 

Rest 3 minutes

 

As many rounds as possible in 5 minutes

10 Calories bike

3 Squat cleans

_______________________________________________

GUERRILLA HIIT (High Intensity Interval Training)

Warm-up

10 x 6 count burpee

 

Workout

11 Minutes to row 2K

Max Burpees in the time remaining

 

Rest 5 minutes

 

As many rounds as possible in 11 minutes

11 Ball slams

11 Pushups

11 Sit-ups

 

Cool Down

400m Walk/jog

 

Leave a Reply

Select Your Gym