Workout of the Day
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 Box Jumps (24/20”)
10 Box Jumps
15 Box Jumps
Etc… (adding 5 to each exercise/round)
*Break up as desired.
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
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
E. Fitness WOD