Workout of the Day

Fitness

A1. Back Squat, 6 sets of 4 reps @ 65-75% of 1-RM @ 51X1
Rest 2 minutes 

A2. Pull-Ups, 6 sets of 3-5 reps @ -2 reps of failure @ 31X1
Rest 2 minutes
*For the pull-ups, choose a variation which leaves ~2 reps left each set. 

B. AMRAP in 12 minutes of:
10 Toes-to-Bar
20 Wall Balls
50 Double-Unders

 

Competition

A. Barbell WOD

B. Every 3 minutes, for 15 minutes (5 sets):
2-8 Muscle-Ups
30m Handstand Walk
5 Pistols (each leg)

C. AMRAP in 12 minutes of:
10 Toes-to-Bar
20 Wall Balls
50 Double-Unders

 

Barbell

A1. 15 minutes, technique practice:
1 Pull (staying over bar as long as possible) + 1 Snatch @ light-moderate weight

A2. 15-20 minute, build to heavy double:
Snatch from the Floor

B. Every 2 minutes, for 4 sets:
2 Power Snatch from Floor @ 85-87%
*TnG Optional

C. 15 minutes, Squat:
Front Squat to Max
+ Drop Off Sets @ 85-87%, 3 x 3 of M.E.

 

Skill

Warm-Up
A. Three sets of:
15-30 second Handstand
15-30 second Hollow Body Hold
15-30 second Front-to-Back Swing

B. Five sets of:
10-15 second L-Sit
Rest 1 minute
3-5 Handstand Pushups
Rest 2 minutes
*For the HSPU (choose a challenging variation)

C. Five sets of:
3-5 Strict Pull-Ups
Rest 1 minute
3-5 Pistol Squats
Rest 2 minutes
*For the pull-ups and pistols, choose a challenging variation.

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