Workout of the Day

Fitness

A. Deadlift, 5 sets of 3 reps (building to today’s heavy triple); rest 3-4 minutes
*During rest, practice Handstands (walking, wall facing, wall, shoulder taps, etc…)

B. AMRAP in 15 minutes of:
2 Deadlifts (185/125lbs)
30 Double-Unders
4 Deadlifts
30 Double-Unders
6 Deadlifts
30 Double-Unders
Etc…

 

Performance

A. High-Hang Clean + Power Clean, 5 sets of 1 rep (building to today’s heavy set); rest 2 minutes

B. Front Squat, 5 sets to build to a single (in no more than 15 minutes)
*Between each set, perform 3-5 Challenging Ring Dips 

C. “Fitness WOD”

 

Competition

A. Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (95/65lbs)
Minute 2 – 5 Power Snatch (95/65lbs)

B. Back Squat, build quickly to a triple at 75% (no more than 15 minutes)

C. Spend 15 minutes practicing:
Muscle-Ups (or dips)
Double-Unders
Overhead Squats

D. 5 rounds for time of:
15 Kettlebell Swings (53/35lbs)
15 Box Jump (24/20”)

 

8 Comments