Workout of the Day

Fitness

A. Gymnastics Skill Practice
Two Sets of: 10 Front-to-Back Swings/20 sec Handstand
-then-
For 20 minutes:
Kipping Pull-Ups & Handstand Practice

B. Three rounds for time of:
10 Thrusters (95/65lbs)
10 Chest-to-Bar Pull-Ups
10 Burpees
*8 minute time cap. 

 

Performance

A. EMOM for 6 minutes of:
1 High-Hang Snatch + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat @ light weight

B. Snatch, take 12 minutes to build to today’s heavy single

C. Fitness or Comp WOD

 

Competition

A. Bench Press @ 22X1, 5 sets of 2 reps
*Add 5-10lbs from last Friday.

B. Back Squat @ 20X1, 4 sets of 2 reps (straight weight)
*Add 5-10lbs from last week. 
**During rest, perform 3-5 Challenging Ring Dips

C. 4 sets of:
3-5 Weighted Pull-Ups @ 31X1 (challenging)
Rest 1 minute
30-45 second Ring Support Hold (ACTIVE)
Rest 2 minutes

D. For time:
5 Clean & Jerks (135/95lbs)/1 Muscle-Up
4 Clean & Jerks (155/105lbs)/2 Muscle-Ups
3 Clean & Jerk (185/115lbs)/3 Muscle-Ups
2 Clean & Jerks (205/125lbs)/4 Muscle-Ups
1 Clean & Jerk (225/135lbs)/5 Muscle-Ups
*8 minute time cap.

 

Barbell

A. Movement Prep/Warm-Up
1) Group Warm-Up
2) Medball Throws
3) Vert Test

B. Power Clean, build to a moderate-heavy single, then triple

C. Front Squat, build to a heavy single

D. Accessories (pick 2)
1) Bench, 3 x 8
2) Deadlifts, 4 x 5
3) GHD Sit-Ups, 4 x 10

14 Comments