3.12.2019

 In Workout of the Day

Warm Up

Row or Assault Bike 2 minutes

Then 2 Rounds of:

  • Prisoner Good Morning x 10
  • T Push Up x 10
  • Alt Box Step Up x 10

Workout of the Day

Performance

A.

Every 2 minutes, for 12 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: Burpee to 6″ Target w/ 2 Hand Touch x 10-15

B.  Deadlift

Every 3 minutes, for 15 minutes (5 Sets):

  • Set 1 – 50% x 8 reps
  • Set 2 – 60% x 6 reps
  • Set 3 – 70% x 4 reps
  • Set 4 – 75% x 2 reps
  • Set 5 – 80% x 1 rep

C.

Complete rounds of 15,12,9 of:

  • Deadlift (55-65% of 1RM)
  • Box Jump/Step Down (24/20″)

GPP

A.

Every 2 minutes, for 12 minutes (3 sets of each):

  • Station 1: Ring Support Hold x 15-20 seconds + Bottom of Dip Hold x 15-20 seconds + Roll to Candlestick x 2-3
  • Station 2: Burpee to 6″ Target w/ 2 Hand Touch x 10-15

B.  Deadlift

Every 3 minutes, for 15 minutes (5 Sets):

  • Set 1 – 50% x 8 reps
  • Set 2 – 60% x 6 reps
  • Set 3 – 70% x 4 reps
  • Set 4 – 75% x 2 reps
  • Set 5 – 80% x 1 rep

C.

Complete rounds of 15,12,9 of:

  • Double KB Deadlift
  • Box Step Up/Step Down  (24/20″)

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