Paramus 3/21/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
2×5, 1×5+

Workout of the Day
5 Rounds
12 Toes to bar
12 Sumo deadlift high pulls 95#/65#
12 Burpees
200m Run or 250m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 second hold/30 second movement, rotate through for 6 minutes:
Squat hold/Air squat
Plank hold/Push-ups
Superman hold/Supermans
Hollow hold/V-ups or Sit-ups
T plank hold (right)/Mountains climbers
T plank hold (left)/Mountain climbers

Rest 1 minute

Every minute on the minute for 6 minutes, alternate between:
Bike
Row

Rest 1 minute

30 second hold/30 second movement, rotate through for 6 minutes:
Squat hold/Air squat
Plank hold/Push-ups
Superman hold/Supermans
Hollow hold/V-ups or Sit-ups
T plank (right)/Mountains climbers
T plank (left)/Mountain climbers

Rest 1 minute

Every minute on the minute for 6 minutes, alternate between:
Bike
Row

Rest 1 minute

30 second hold/30 second movement, rotate through for 6 minutes:
Squat hold/Air squat
Plank hold/Push-ups
Superman hold/Supermans
Hollow hold/V-ups or Sit-ups
T plank (right)/Mountains climbers
T plank (left)/Mountain climbers

 

 

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