Paramus 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
Power Clean (light)

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

Post results to Wodify.


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 2 minutes

As many rounds as possible in 5 minutes:
100m Sprint
Max Medball cleans

Rest 2 minutes

As many rounds as possible in 5 minutes:
100m Sprint
Max Push-ups

Then

4 minutes to complete
400m Group run

Cool Down
Stretch

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