fbpx

Tuesday 11/29/16

Fitness + Performance – Workout of the Day

1. EMOM X 9 mins – circuit exercises

a. 1-5 M-ups OR 5-10 Ring Dips OR 5-10 Box/ bench Dips

b. 30 sec Handstand Hold OR Plank Hold

c. 10 Kb Hang Snatch (5/arm) OR 10 Single Arm KB Swings (5/arm)

+

For Time

30/20 Cal AB

30 Box Jumps – 24/20

30 Kb Swings – 70/55

30 Burpees

 

Competition – Workout of the Day

AM

10 Rounds – for Quality, but move with a purpose

5 Strict Pull-ups

7 Strict Dips

10 sec L-sit hold

+

Run 1 mile @ 80%

 

PM

1. Ground to OH Ladder – EMOM 1 rep from 165/105 – 275/195. Snatch is worth 5 pts, C+J is worth 3. Score is total points, bar must be hit in the given minute, but you can take multiple attempts.

2. 1 1/4 Front Squat – 3 reps – Every 2:30 X 5 sets.

+

5 Rounds

10 Kb Hang Snatch (5/arm) – 70/55

20 Wall Balls – 20/14

50 Double Unders

Rest 1 min