3.07.2019

 In Workout of the Day

Warm Up

Row 250m (No Straps)

Then 2 Rounds of:

  • TGU x 2 Per
  • SA Ring Row x 5 per @ 2011

Workout of the Day

Performance

A.

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  • Station 2: Row 200/150m
  • Station 3: Box Jump Over x 10-15

B. EMOM for 16 (4 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – OHS x 10 (UNBROKEN)
  • Min 3 – Strict Chin Up x 5-7 + TTB x 5-7
  • Min 4 – FLR x 30 seconds

GPP

A.

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1: Ring Support Hold x 15-20 seconds + Bottom of Dip Hold x 15-20 seconds
  • Station 2: Station 2: Row 200/150m
  • Station 3: Box Step Over x 15

B. EMOM for 16 (4 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – OHS x 10 (UNBROKEN)
  • Min 3 – Strict Chin Up x 5-7 + TTB x 5-7
  • MIn 4 – FLR x 30 seconds

Leave a Comment