11/2/20
WARM-UP EMOM x 5 MINUTES MIN 1 – :45 Bike (EZ) MIN 2 – :45 Shoulder Taps MIN 3 – :45 Bike (Mod) MIN 4 – :45 Up-Downs MIN 5 – :45 Bike (Mod-hard) STRENGTH EMOM x 12 MINUTES MIN 1 – 10 KB Z-Press MIN 2 – 12 Alt. KB Floor Press MIN 3…
Workout WARM-UP 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps SKILL 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure) WORKOUT 4 SETS 12 Hang Power Clean (Athlete Choice) 15 Handstand Push-Ups -Rest…
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. (No Measure) WORKOUT 5 ROUNDS FOR TIME15/12 Cal Bike 10 Strict Ring Dips or Box Dips 20 Alt. DB Hang Power Snatch (50/35)|(35/20) (Score is Time)
Workout WARM-UP 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings EXTENDED WARM-UP EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2 – :45 Double or Triple Under Practice MIN 3 – Rest (Score is Weight) WORKOUT EMOM x 16 MINUTES MIN…
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. (No Measure) WORKOUT AMRAP x 15 MINUTES 3 Muscle-Ups…
WARM-UP 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps 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. (Score is Weight) WORKOUT 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score…