Paramus 11/7/17

GUERRILLA CROSSFIT

Strength Training
3×10 Superset:
Pendlay Row
*Max ring push-ups or push-ups after each set

Workout of the Day
Every minute on the minute for 10 minutes:
3 Split jerks (increase weight each set maintaining good mechanics)
——————–
As many rounds and reps as possible in 8 minutes:
25 Russian kettlebell swings 24kg/16kg
35 Double unders/70 singles
——————–
As many reps as possible in 2 minutes:
Max burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Jump squats (10 seconds)
Air squats (20 seconds)
Ball slams (30 seconds)
Burpees (60 seconds)
Mountain climbers (30 seconds)
Plank jacks (20 seconds)
Jump squats (10 seconds)
————-
Plank (1 minute)
Bike/Row (2 minutes)

Rest 1 minute
Repeat 2x for a total of 3 rounds.

Rest 2 minutes

Finisher:
1 Dumbbell, every minute for 8 minutes rotate through:
Curl press tricep (right)
Curl press tricep (left)
Side oblique pull (right)
Side oblique pull (left)

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