Workout of the Day

Fitness

A. 5 sets of:
3-5 Challenging Ring Dips (OR 20-30 second Ring Support Hold)
3-5 Challenging Pull-Ups (Scales: negatives, iso holds, or partner assisted) 
30-60 second Hollow Body Rolls (or hold)
Rest 2 minutes

B. With a partner, AMRAP in 12 minutes of:
5 Pull-Ups
5 Box Jumps (24/20”)
10 Pull-Ups
10 Box Jumps
15 Pull-Ups
15 Box Jumps
Etc… (adding 5 to each exercise/round)
*Break up as desired. 

 

Performance

A. Every minute, on the minute, for 6 minutes:
1 Power Clean + 2 Push Press + 2 Jerks

B. Build to a heavy set, Power Clean + Jerk

C. Fitness WOD

 

Competition

Strength and Gymnastics
A. Deadlifts, 5 sets of 3 reps @75-80%; rest 3 minutes
*Focus is on speed. 
**Between each set perform 3-5 Challenging Ring Dips (partner assisted, weighted, etc…)

B. Bench Press @ 31X1, 5 sets of 3-5 reps; rest 4 minutes
*L-Sit (bar) 10-15 seconds during rest. 
**Try to add 5-10lbs from last week. 

Weightlifting and Gymnastics
C. Every minute, on the minute, for 5 minutes: (warm-up)
1 High-Hang Clean + 1 Hang Clean + 1 Clean + 1 Jerk

D. Power Clean + Push Press + Jerk, 5 sets of 1 rep; rest 2-3 minutes

Conditioning
E. Fitness WOD

 

 

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