Paramus 1/14/17

GUERRILLA CROSSFIT

Gymnastics Skill/Core Condtioning
Every minute on the minute for 6 minutes, alternate between:
Handstand kick-ups or flares (with or without wall assistance)
Handstand walk, Handstand hold or plank

Strength Training
Bench Press
3 x Max reps (65%-70% of 1RM)

Workout of the Day
25 Deadlifts 135#/95#
25 Power cleans 135#/95#
50 Double unders/150 singles
15 Deadlifts 185#/115#
15 Power cleans 185#/115#
50 Double unders/150 singles
5 Deadlifts 225#/135#
5 Power cleans 225#/135#
50 Double unders/150 singles

*Increase weight each set.
*14 Minute CAP.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
5 Minute AMRAP:
10 Calorie bike
10 Dumbbell strict press

1 Minute rest

5 Minute AMRAP:
10 Calorie row
10 Ball slams

1 Minute Rest

5 Minutes AMRAP:
10 Calorie Bike
10 Dumbell lunges

1 Minutes Rest

5 Minute AMRAP:
10 Calorie row
10 Sit-ups w/Slam ball

3 Minute rest

3 Minute AMRAP:
Max burpees

Leave a Reply

Select Your Gym