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Fitness + Performance – Workout of the Day

1. 3 Rounds for Quality

5-10 Kipping Pull-ups / Kipping Swings – focus on keeping lats engaged and good rhythm

10 Single Leg Box Squats (5 on one leg, then switch 5 on the other) Add KB to make tougher

10 T-rotation Push-ups

10 Glute Bridges (w/ back on bench, add load as needed)

+

3 Rounds for Time

Run 400 meters

15 Kb Swings – 70/55

20 Burpees

 

Competition – Workout of the Day

AM

EMOM X 7 – 3-5 Strict HSPU – tough deficit

-right into-

EMOM X 7 – 5-7 Strict TTB w/ controlled negative

-right into-

EMOM X 7 – 3-5 Strict Pull-ups w/ controlled negative

+

1 mile Run @ 80%

 

PM

1. Power Clean + Hang Clean + Jerk (1+1+1) – EMOM X 10 mins, build on feel

2. 1 1/4 Front Squat – 3 reps – Every 2 mins X 5 sets – tough weight, but focus on upright torso and not losing upper back.

+

5 Rounds for Time

15 Cal Row

15 Wall Ball – 30/20

45 Double unders

rest 1 min