Workout of the Day

Fitness

A. Five sets of:
3-5 Pull-Ups (challenging variation)
10-20 second L-Sit
30 second Handstand Hold
Rest 4 minutes

B. Four sets of:
Minute 1 – 30-45 second Hang
Minute 2 – 30-45 second Plank or Handstand
Minute 3 – Double-Unders

 

Performance

A. Push Jerk + Paused Split Jerk (2 seconds in dip), 8 sets of 1 rep; rest 90 seconds
*For each movement, pause for 3 seconds in the catch before recovering (this will limit your weight). 

B. Pull-Ups, 4 sets of 3-5 reps (challenging variation); rest 3 minutes
*During rest, perform a 10-15 second L-Sit

C. Fitness WOD

 

 

Competition

A. Clean Pulls @ 105-115% of 1-RM Clean, 5 sets of 3 reps; rest 3-4 minutes

B. Power Clean & Jerk, build to a heavy triple; rest as needed

C. Every minute, on the minute, for 12 minutes:
Minute 1 – 2-8 Muscle-Ups OR 2-8 Ring Dips
Minute 2 – 50 Double-Unders

D. Ten sets of:
30 second Airdyne
90 second Rest
*Goal is to maintain the same pace for every interval. 

 

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