Workout of the Day

Fitness

A. Movement Prep
Rowing: 10 Strokes Arms, 10 Strokes Arms + Back, 5 ¼ Strokes, 5 ½ Stokes, 5 Full Strokes
-then-
Kipping Practice
Burpee Technique
DB Push Press Technique

B. For time: 
1000m Row
-then-
3 rounds:
21 Kettlebell Swings (53/35lbs)
15 Burpees
-then-
3 rounds:
15 DB Push Press (40/25lbs)
12 Pull-Ups
*25 minute time cap.

 

Performance

A. Movement Prep
5 Press + 5 Push Press + 5 Push Jerk + 10 Footwork Drills + 5 Drop Drills + 5 Split Jerks

B. Push Press + Jerk, take 12 minutes to build up to a heavy set

C. Fitness WOD

 

Competition

Strength & Gymnastics
A. Back Squat @ 21X1, 5 sets of 3 reps (straight weight); rest 4+ minutes
*During rest, perform 1-6 Challenging Muscle-Ups (or 3-6 Chest-to-Bar Pull-Ups)

Weightlifting
B. Every minute, on the minute, for 5 minutes:
1 Snatch + 1 Overhead Squat + 1 Snatch Balance @ 40-60%
*Try to add 5-10lbs from last week. 

C. Snatch, take 10 minutes to build to today’s single (does not need to be a max)

Conditioning
D. For time: 
1000m Row
-then-
3 rounds:
21 Kettlebell Swings (70/53lbs)
12 Handstand Pushups
-then-
3 rounds:
15 DB Push Press (50/35lbs)
12 Chest-to-Bar Pull-Ups
*20 minute time cap.

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Jumps + Glute Activation

B. Snatch Practice, 20 minutes
3-Position Snatch Practice

C. Clean Practice, 20 minutes
3-Position Clean + Dip and Drive

D. Back Squat
1 x 4 @ 50%
3 x 3 @ 75% (1st rep pause in bottom, 3 sec)

E. Accessories
1) Seated Jumps, 4 x 5
2) Sumo Good Mornings, 4 x 5
3) 4-Point Plank Hold, 4 sets

 

 

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