Workout of the Day: Saturday, 5.13.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
400m run
2 rounds:
10 High Knee Lunge + Twist
10 Cossack Squat
10 Jump Squat
10 SL RDL
10 Burpee

STRENGTH:
A1. Single-arm DB Floor Press x 8/arm x 4 sets
A2. Single leg box jump x 3/side x 4 sets

CONDITIONING:
Teams of 2, swapping after completed rounds:

24min AMRAP
Partner 1:Row for calories
Partner 2:
30 Russian KB Swing (24/16kg)
30 AbMat Butterfly Sit ups

–after partner 2 completes a full round of swings and situps, partners switch stations.

Score is (calories)/(rounds)

COMPETITOR’S SESSION:

MOVEMENT PREP:
400m run
Theraband sequence
10 Jump Squat
10 Duck Walk
10 High Knee Lunge + Twist
10 Cossack Squat
10 inchworm

STRENGTH:
3 rounds:
5 Ring Muscle-up
10 Kipping HSPU
15 GHD Sit up
30′ HS Walk

10min to find:
Barbell TGU 1RM/arm

CONDITIONING:

For time: (8min cap)
50 Wall Ball (20/14, 10’/9′)
40 KB Swing (24/16kg)
30 Hang Power Clean (95/65)
20 Thrusters (95/65)
10 Burpee Box Jump (24″”/20″”)

Rest 7min

10 Minute AMRAP
200m Run
20 DB OH Lunges (35/25) (1,2,3…)
15 Toes 2 Bar

GYMNASTICS:

MOVEMENT PREP:
Thereaband Sequence
Wrists
10 Scap Pull up
5 Inchworm
10 Scap Push up
10 Side plank hip raise
50 Jumping Jacks

STRENGTH:
Ring Muscle-up
-2 Strict + 3 KMU + German hang
-:12 FG Hang + 4 MU (spot as necessary)

Handstand Walking
-HS Walk course
-3 steps to wall x 2-3

Kipping Pull up
-5 Butterfly + 3 C2B
-7 tap swings + 4 KPU

Kipping Dip
-5/3 Strict Dip + 5/3 Kipping Dip
-Dip @55X5 x 3-5

Planche
-Bent arm half straddle planche x :05-:10
-Frog Stand x :15

Bar Muscle Up
-:10 FG Hang + 3 Bar MU
-:10 FG Hang + 4 Jumping Bar MU + 4 Dip

Push up
-Archer Push up x 4
-Deficit Push up x 8

Core
3 sets:
Single leg Med ball V-up x 20
Straight Leg Raise x 10
Tuck up x 20
Swiss Ball Plank x :20

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