Paramus 10/10/17

GUERRILLA CROSSFIT

Strength Training
Power/Squat Clean 1RM
or 3×5

Workout of the Day
As many reps as possible in 12 minutes:
1 Muscle-up or 2 Pull-ups
10 Russian kettlebell swings 24kg/16kg
5 Burpees
2 Muscle-ups or 4 Pull-ups
20 Russian kettlebell swings
5 Burpees
3 Muscle-ups or 6 Pull-ups
30 Russian kettlebell swings
5 Burpees
4 Muscle-ups or 8 Pull-ups
40 Russian kettlebell swings
5 Burpees
and so on…

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout

4 Minutes:
Plank (1 minute)
20 Calorie Bike/Row
Max Devils press in time remaining
then
300m Run (3 minutes)

4 minutes:
Plank (1 minute)
20 Calorie Row/Bike
Max Dumbbell step-ups in time remaining
then
300m Run (3 minutes)

4 minutes:
Plank (1 minute)
20 Calorie Bike/Row
Max Hammer swings
then
300m Run (3 minutes)

4 minutes:
Plank (1 minute)
20 Calorie Row/Bike
Max Dumbbell sumo pulls
then
300m Run (3 minutes)

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