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Saturday May 13

13 May Posted by in Uncategorized | Comments

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills.

Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set)

Super Set: 3-3-3-3-3 strict weighed pull up (or progression)

Metabolic Conditioning: “Sheena is a Punk Rocker”

9 minute AMRAP

6 supine ring rows

100m bumper plate farmer carry
15 Russian kettlebell swing

Performance: plate 25/45, kb 55/70
Athletic:plate 15/25, kb 35/55
Health: plate 10/15, kb 25/35

Scaling Guide: 3 – 5 rounds, about 2:15 per round.

Compare to: NEW WORKOUT!

Team Option (no lifting portion): With a partner, spend 10 minutes working up to a challenging deadlift for 3 reps. Then in 20 minutes, one person working at a time, 12 ring rows, 200m farmer carry (both run together, share one pair of plates), 30 Russian kb swings, 600m row.

Optional ‘Cash Out’: 10 burpees, 15 wall ball, 4 minutes.

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