Montclair 9/15/16

GUERRILLA CROSSFIT

Strength Training

Every minute on the minute for 10 minutes

Press 3-5 reps

 

Fitness Workout of the Day

20-18-16-14-12-10-8-6-4-2

Wallballs 20#/14#

10-9-8-7-6-5-4-3-2-1

Sumo deadlift high pulls 95#/65#

 

Performance Workout of the Day

20-18-16-14-12-10-8-6-4-2

Wallballs 20#/14#

6-6-4-4-4-4-2-2-2-2 (heavy)

Power Clean

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GUERRILLA HIIT (High Intensity Interval Training)

Warm-up

Medball clean practice (5 min)

 

Workout

Teams of 2

8 Minutes to complete

800m Group run

 

Then

 

As many rounds as possible in 5 minutes

100m Sprint

Plank hold

 

Rest 4 minutes

 

As many rounds as possible in 5 minutes

100m Sprint

Max Medball cleans

 

Rest 4 minutes

 

As many rounds as possible in 5 minutes

100m Sprint

Max Push-ups

 

Cool Down

Stretch

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