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 2 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. With a partner, complete, for time:
50 Shoulder-to-Overhead (135/95lbs)
100 Pull-Ups
150 Kettle-Bell Swings (53/35lbs)
200 Double-Unders
*20 minute time cap. 

 

Competition

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

B. Two sets of:
20 Shoulder Taps
10 GHD Sit-Ups
-then-
Two sets of:
20m Handstand Walk
10 GHD Sit-Ups
*Same as last week, try and decrease rest and perform the HS walk unbroken. 

C. With a partner, complete, for time:
50 Shoulder-to-Overhead (155/105lbs)
100 Pull-Ups (chest-to-bar)
150 Kettle-Bell Swings (70/53lbs)
200 Double-Unders
*20 minute time cap.

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