Your workout of the day!
2-2-2-2-2-2-2
E :90 x 7 Rnds
Build to find a heavy double.
Shoes and belts help.
2 RNDs
5 MB Squats – Hold at Chest Level
10 MB Lunges
15 MB Sit-ups
20 MB Mtn. Climbers
30 Wall Balls
Ring Warm-up:
1-3 L-Sit Ring Pull-up / Ring Row to chest (seated or hanging)
1-3 Russian Push-up / Diamond Push-ups
3+1: 3 RMU Transition (feet supported) + 1Jump to Support
E:90 x 6 Rnds
2 Hang Power Snatch
1 Squat Snatch (floor)
– Athletes less familiar should do 3 Hang Power Snatches.
– Build to a Med/Heavy complex minimizing misses.
Every :30 for 8min (:20 work / :10 rest)
a1) P. Snatch (95/65, 45/35)
a2) OHS
b1) Ring Pull-ups
b2) Ring Dips
RX+: 135/95
Muscle Up + Ring Dips
– Athletes should be able to hold onto the BB for the P. Snatch & OHS.
– Rest after complete sets to be able to go unbroken on BB complex.
– Aim for consistency among reps
– Athletes should take a few seconds.
3 RNDs
50c Row
15 HSPU
50 DU
Cap. 20min
Scale:
3 RNDs
30c Row
8 HSPU / 15 Strict Press (35/20)
100 Single Unders
E4 x 6 RNDs
6-8 Deadlifts
24 Reverse Lunges
8 TTB
A longer workout meant to incorporate a main lift with an accessory movement.
Build up slowly across 6 sets on the Deadlift to weight that feels challenging by the end with not breakdown in form.
– A good Day to work on different sets and styles on the Toes to Bar. eg. Fast TTB vs Slow TTB.
5 Rounds
m1: 2 Rope Climbs
m2: 200m Run
m3: Ring Pull-Ups / Ring Rows
m4: 20 V-ups
m5: Bike Cal – (:40s bike 8cal Sprint)
m6: Rest
5s Active Bar Hang Hollow Hold
10 Band Pull Aparts
1-3 HSPU Negative / Pike Negative (3s)
– If can kip, athletes can kip out of bottom of slow negative hspu.
1 Push Press
1 Push Jerk
1 Split Jerk
E2MOM x 5
Min1: MAX HSPU / DB/KB Strict Press
Min2: MAX Row cals
Score is sum of Max Cals + Max HSPU
RX+: Deficit HSPU
5 Rounds
6-8 Back Squats
7 Box Jumps
14 DB Snatch
– Rest 1-2m between
-Build across sets on back squat to a heavy of the day.
– We will add weight over next 8 weeks so pick the weight you move the best with (not necessarily the most).
5 PVC Snap to Hollows & Arches w/2s hold
5-8 Small Kips (Bar)
3-5 Pull-ups / Jump Negatives
4 RNDs
10 Pull-ups
20 Push-ups
30 Sit-ups
400m Run
50 DU
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
