Workout of the Day


January 18, 2019

Sport

A: Push Press (3x8 @ 65%)

*2-3 minute rest b/t sets

B: Metcon (Weight)

Power Snatch OTM — x3 reps on the minute for 8 minutes

*Keep weight around 65%
*Rest 60 seconds then go to "C"

C: Metcon (Time)

5 RFT:
75 DUs
10 Push Ups


Performance

A: Push Press (3x8 @ 65%)

*2-3 minute rest b/t sets

B: Metcon (Weight)

RDL OTM — x5 reps on the minute for 8 minutes

*You choose the weight
*Rest 60 seconds then go to "C"

C: Metcon (Time)

5 RFT:
75 SUs
10 Push Ups


A. Push Presses will be done at 3 sets of 8 reps at 65% of your 1 rep max. Time your rest to be 2-3 minutes in between sets. 

B. Sport Program - Perform 3 Power Snatches at the top of every minute for 8 total sets. Take the rest of the minute to rest when you get done with each set. The weight performed should be around 65% of your 1 rep max Power Snatch. Performance Program - Perform 5 Romanian Deadlifts at the top of every minute for 8 total sets. You choose the weight.

C. You will complete 5 total rounds of 75 double unders (Sport)/single unders (Performance) and 10 push ups, continuously, as fast as you can. This workout will be scored by the time it takes you to complete the 5 rounds.