Paramus 7/20/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minute, barbell complex:
1 High hang squat clean + 1 Low hang squat clean + 1 Squat clean
*Increase weight maintaining good mechanics

Workout of the Day
2 Minutes to complete:
15 Calorie row/bike
15 Push-ups
*Max Russian kettlebell swings in time remaining

Rest 1 minute

3 Minutes to complete:
20 Calorie row/bike
20 Push-ups
*Max Russian kettlebell swings in time remaining

Rest 1 minute

4 minutes to complete:
25 Calorie row/bike
25 Push-ups
*Max Russian kettlebell swings in time remaining

Rest 1 minute

5 minutes to complete:
30 Calorie row/bike
30 Push-ups
*Max Russian kettlebell swings in time remaining

Score Kettlebell swings ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Work:Rest
10:10 for 2 minutes:
Bike

Rest 1 minute

20:20 for 3 minutes:
Row

Rest 1 minute

30:30 for 4 minutes:
Alternating dumbbell snatch

No rest

5 minutes to complete:
800m Run

Repeat.

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