Workout of the Day

Fitness

A. Movement Prep
Two sets of: 5 Burpees/5 Squat + Box Jump
Two sets of: 10 Overhead Squats (dowel or bar)/10 Wall Balls 

B. Deadlift, Back Squat, or Front Squat, take 20 minutes to work up to a heavy triple
*If not feeling ready today, do sets across. 

C. 3 rounds for time of:
21 Box Jumps (24/20”)
18 Wall Balls (20/14lbs)
15 Kettlebell Swings (53/35lbs)
12 Burpees
*15 minute time cap.

 

Performance

A. Movement Prep
Two sets of: 5 Front Squats/20 sec Ring Support

B. Back Squat @ 30X1, 4 sets of 2 reps (heavy, straight across); rest 3 minutes
*During rest, perform 3-5 Challenging Ring Dips.

C. Fitness WOD (D part)

D. Power Clean + Clean + Jerk, work up to today’s heavy set in 15 minutes

 

Competition

Strength & Gymnastics
A. Bench Press @ 22X1, 4 sets of 1 (STRAIGHT WEIGHT); rest 4+ minutes
*NOT A MAX. No failed reps. 
**During rest perform 3 Weighted Pull-Ups (challenging). 

B. Back Squat, 3 sets of 2 reps (straight weight); rest 4+ minutes
*Try and add weight from last week. 
**During rest, perform 3-5 Challenging Ring Dips

Conditioning
C. Three rounds for time of:
5 Muscle-Ups
10 Overhead Squats (135/95lbs)
50 Double-Unders
*Try and rest 10+ minutes before starting D. 

D. 4 rounds for time of:
21 Box Jumps (24/20”)
18 Wall Balls (20/14lbs)
15 Kettlebell Swings (53/35lbs)
12 Burpees
*15 minute time cap. 

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Medball Throws
3) Jumps + Glute/Midline Work

B. Broad Jump

C. Back Squat, build to a heavy single

D. Your choice:
Power Snatch or Power Clean & Jerk

E. Accessories
1) Bench to a heavy double or single
2) Plank Circuit: floor, side, wall (3 sets)
3) GHR, 3 x 7

 

 

 

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