Workout of the Day

Fitness

A. Strict Press or Bench Press (choose 1 of the following)
5 sets of 3 reps @ 31X1 (straight weight)
OR
Work up to a heavy single

B. AMRAP in 8 minutes of:
10 Pull-Ups
10 Shoulder-to-Overhead (95/65lbs)
50 Double-Unders

 

Performance

A. Back Squat @ 31X1, 4 sets of 3 reps (straight weight, challenging); rest 3-4 minutes
*During rest, perform 3-5 Challenging Ring Dips

B. Snatch, build to today’s heavy double quickly

C. Fitness WOD

 

Competition

Strength and Gymnastics
A. Bench Press @ 22X1. 5 sets of 5 reps @ Tuesday weight; rest as needed

B. Back Squat @ 20X1, 4 sets of 3 reps (building in weight); rest as needed
*During rest, perform 3-5 Challenging Ring Dips

C. 5 sets of:
3-5 weighted Pull-Ups (challenging)
Rest 1 minute
45 second Handstand Hold
Rest 3 minutes

Conditioning (optional)
D. Fitness WOD

 

Barbell

A. Movement Prep/Warm-Up
1) Med-Ball Throws
2) Band Scap Activation
3) Bench Technique Practice

B. Bench
1) 5 x 1 @ 70% (paused)
2) 5 x 5 @ 75%

C. Back Squats
1 x 3 @ 55%
1 x 3 @ 65%
5 x 5 @ 80%

D. Deadlifts, build to a heavy single

E. Accessories:
1) Sumo Good Mornings, 4 x 7
2) 1-Arm DB Row, 4 x 10
3) Dips, 4 x 10

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