Montclair 4/11/2017

GUERRILLA FITNESS

Strength Training
Hang power clean 4×3

Fitness/Performance Workout of the Day
Teams of 2
800m run
30 Ground to overheads
50 Box jumps
30 Ground to overheads
100/80 Calorie row (alternate every 10 calories)

Teammates divide the reps equally in any fashion.
Partners, communicate and be ready to transition.

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many reps as possible in 6 minutes
1 Burpee
1 Box jump
2 Burpees
2 Box jumps
3 Burpees…and so on

Rest 2 minutes
Then repeat the sequence above for the following movements:

As many reps as possible in 6 minutes
Push-ups
Squats

Rest 2 minutes

As many reps as possible in 6 minutes
Ball slams
Ring pulls

Rest 2 minutes

As many reps as possible in 6 minutes
Kettlebell lunge
Kettlebell swing (American or russian)

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