Workout of the Day

Fitness

A. Back Squat @ 31X1, 5 sets of 5 reps (building in weight)
*Recommendation: start around 60% for your first set and build from there. 
**During rest, perform 20-60 seconds of Handstand Practice

B. For time:
200 Double-Unders
100/75 Calorie Row
50 Reverse Lunges (25/leg, heavy)

 

Performance

A. Back Squat @ 31X1, 5 sets of 5 reps (building in weight)
*Recommendation: start around 60% for your first set and build from there. 
**During rest, perform 3-5 Strict Handstand Pushups (challenging variation)

B. Fitness WOD

C. Three sets, not for time, of:
8-12 GHD Sit-Ups
10 One-Arm DB Rows/side

 

Competition

Strength and Weightlifting
A. Every minute, on the minute, for 10 minutes:
Power Snatch + High-Hang Snatch + Overhead Squat @ 40-60%

B. Front Squat @ 31X1, 5 sets of 3 reps (straight weight); rest 4+ minutes
*During rest, perform 3-5 Strict Handstand Pushups @ 21X1 (challenging variation)

Conditioning
C. For time:
200 Double-Unders
100 Calorie Row
50 Pistol Squats (25/leg)

Midline/Gymnastics
D. Three rounds, not for time, of:
15 GHD Sit-Ups
15 GHD Hip Extensions
*Can weight if needed. 

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Jump Squats

B. Halting Cleans (above knee)
Building up to 3 singles @ 75%+ of 1-RM Clean +  3 x 3 Full Clean

C. Clean Pulls (from deficit)
3 x 3 @ 85%+ of 1-RM Clean

D. Accessories
1) Pull-Up/Ring Rows, 4 x 5
2) Leg Raises, 4 x 5
3) Dips, 4 x 5

 

 

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