Workout of the Day

Fitness

A. Three sets of:
2-8 Muscle-Ups or 5-12 Pull-Ups
Ret 30 seconds
5-12 Strict Handstand Pushups or 5-12 Dips
Rest 3 minutes
*If cannot do the minimum reps in each range, can break it up into multiple sets. 
**Preference is partner assisted pull-ups. 

B. Five sets of:
15-45 second Handstand
Rest 30 seconds
15-45 second L-Sit
Rest 2 minutes
*HS does not need to be wall facing.

C. In teams of 2, complete as many rounds as possible in 12 minutes of:
Pushups
Pull-Ups
Sit-Ups
Toes-to-Bar
*Each exercise counts as 1 rep, only 1 person may work at a time. 

 

Competition

A. 3 x 5 Bench Press – straight sets
Rest 2-3 minutes
*Add 5-10lbs from last week. 

B. Three sets, not for time, of:
10-20 Shoulder Taps
1-3 Muscle-Ups
10 GHD Sit-Ups

C. Every minute on the minute for 10 minutes:
Minute 1 – 20m Handstand Walk
Minute 2 – 1-8 Muscle-Ups

D. In teams of 2, complete as many rounds as possible in 12 minutes of:
Pushups
Pull-Ups
Sit-Ups
Toes-to-Bar
*Each exercise counts as 1 rep, only 1 person may work at a time. 

 

Queen Street 1-Year Anniversary

 

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