The Workout of the Day
SKILL 3 SETS FOR QUALITY :20 Ring Support Hold :20 Bottom of Ring Dip Hold 3-5 Negative Ring Dips* *Jump to support, slow negative down. WORKOUT 5 ROUNDS FOR TIME 15/12 Cal Bike 10 Strict Ring Dips or Box Dips 20 Alt. DB Hang Power Snatch (50/35)
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift WORKOUT FOR TIME 21-18-15-18-21 DB Deadlift (50/35)* Toes to Bar *Both heads of each DB must touch the ground each time.
WORKOUT EVERY 3:00 x 18 MINUTES… 30 Wall Balls (20/14) 15/12 Cal Bike MAX Double Unders in Time Remaining* *No Additional Rest b/t Sets FINISHER 3 SETS FOR QUALITY 1:30 Wall-Sit :30 Perfect Hollow Rocks -Rest 1:00 b/t Sets-
SKILL EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy) BENCHMARK WORKOUT “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups* Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95) 7 Lateral […]
STRENGTH ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. WORKOUT 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35) 10 DB Goblet Squats 12 Alt. DB Snatch
SKILL ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max one step into Jump. Step or climb down mandatory. WORKOUT AMRAP x 15 MINUTES 9 Box Jump Overs (24/20) 6 Push Press (115/75) 200m Run
SKILL EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout Weight. WORKOUT AMRAP x 15 MINUTES 3 Muscle-Ups (Bar or […]
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. WORKOUT 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)
WORKOUT AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53) 5 Strict Chin-Ups POST-WORKOUT STRENGTH 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed
STRENGTH ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)
SKILL 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- WORKOUT FOR TIME* 18-15-12 Front Squats (135/95) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)
SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. BENCHMARK WORKOUT “OPEN 20.2” AMRAP x […]