Workout of the Day

Fitness

A. Power Clean, 15 minutes up to today’s single
*If done early, drop back down and do triples @ 70-80%

B. 5 rounds for time of:
10 Hang Power Cleans (135/95lbs)
20 Wall Balls (20/14lbs)
*Every time you drop the bar or ball before completing a set, perform a 5 Burpee Penalty. 
**10 minute time cap. 

 

Performance

A. Every minute, on the minute, for 8 minutes:
1 Snatch + 1 Overhead Squat + 1 Snatch Balance @ 40-60% 

B. Front Squat @ 20X1, 4 sets of 2 reps (straight weight); rest 3-4 minutes

C. Fitness WOD

 

Competition

Strength
A. Back Squat @ 31X1, 5 sets of 3 reps (straight weight across); rest 4+ minutes
*During rest, perform 3-5 Challenging Handstand Pushups. 
**Try to add 5-10lbs from last week. 

Weightlifting
B. Every minute, on the minute, for 5 minutes:
1 Snatch + 1 Overhead Squat + 1 Snatch Balance @ 40-60%
*Try to add 5-10lbs from last week. 

C. Snatch, take 10 minutes to build to today’s single (does not need to be a max)

Gymnastics Density
D. 5 sets of:
5-15 Chest-to-Bar Pull-Ups
45 second Handstand Hold
Rest 2 minutes

Conditioning
E. Fitness WOD

 

Barbell

A. Movement Prep/Warm-Up
1) Group Warm-Up

B. Overhead Work
1) 5 set of: 1 Snatch Balance + 3 OHS
2) 1 Snatch Balance (2 sec pause in bottom)

C. Snatch Practice
1) Muscle Snatch
2) No feet Power Snatch from High-Hang + Hang
3) Snatch

D. Front Squat
1 x 4 @ 50%
4 x 3 @ 70% (1st rep pause for 3 sec in hole)

E. Accessory Work
1) Depth Jumps, 4 x 4
2) RDL, 3 x 5
3) 4-Point Plank Hold, 4 sets

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