Paramus 1/2/17

GUERRILLA CROSSFIT

Strength Training
Back squat
2×5, 1×5+

Workout of the Day
5-10-15-10-5
Power snatches 95#/65#
10-20-30-20-10
Push-ups
20-40-60-40-20
Double unders

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength
Every 30 seconds for 9 minutes, alternate through:
Dumbbell bench press
Dumbell seated press
Dumbbell curls
Dumbbell renegade row
Dumbbbell squats
Dumbbell lunges

Rest 2 minutes

Cardio
Every 30 seconds for 9 minutes, alternate through:
Jumping jacks
Bear crawl to jump (forward/backwards)
Broad jumps (in place)
In & Outs
Rolling burpees
Bike

Rest 2 minutes

Core
Every 30 seconds for 9 minutes, alternate through:
Plank
Superman hold
Hollow hold

Leave a Reply

Select Your Gym