Workout of the Day

Fitness

A. Push Press, 7 sets of 1 rep, increasing in weight up to a heavy single
Rest as needed

B. AMRAP in 15 minutes of:
10 Shoulder-to-Overhead (115/75lbs)
20 Box Jumps (24/20”)
300m Row

 

Competition

A. Barbell WOD

B. Muscle-Up + 2 Dips, 5 sets of 2-5 reps; rest 5 minutes
*During rest, perform 40% of Max Strict Handstand Pushups (e.g. if you can do 10, perform 4 each set)

C. AMRAP in 15 minutes of:
10 Shoulder-to-Overhead (115/75lbs)
20 Box Jumps (24/20”)
400m Run

 

Barbell

A. 10-15 minutes of Jerk Practice/Drills:
1) Footwork Drills
2) Power Jerk
3) Paused Dip Jerk
4) Jerk Paused in Split
5) Front Squat + Jerk
@ light-moderate weight

B. 15 minutes to build to a heavy set:
2 Front Squats + 1 Jerk (paused in dip + split)

C. 20 minutes of Squats:
Build to a heavy single Front Squat
OR
1 x 3 @ 55%
1 x 3 @ 65%
5 x 3 @ 85-87%

 

No Sessions Friday Night-Sunday

Final reminder that there are no sessions beginning tonight and running through until Sunday. Sessions will resume as normal on Monday morning, we hope everyone has a great weekend. Get outside and enjoy the weather!

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