Workout of the Day


January 19, 2019

Sport

A: Hand stand work (3x3 for wall walks/HSPU)

Spend 15 minutes with hand stand tech work. 

- Wall walks
- wall facing shoulder taps
 - HS holds
- HS Push ups

B: Metcon (Time)

In teams of 2 complete 4 RFT

10 Deadlifts (185/155)
10 PC+PJ (135/105)
10 HSPU

C: Metcon (No Measure)

Russian twists - 3x20
Sit ups - 3x20


Performance

A: Hand stand work (3x3 for wall walks/HSPU)

Spend 15 minutes with hand stand tech work. 

- Wall walks
- wall facing shoulder taps
 - HS holds
- HS Push ups

B: Metcon (Time)

In teams of 2 complete 4 RFT
10 Deadlifts (155/125)
10 PC+PJ (105/75)
6 wall walks

C: Metcon (No Measure)

Russian twists - 3x20
Sit ups - 3x20


A. Everyone will, for 15 minutes, work on handstand (HS) work and perform 3 sets of 3 reps on: Wall Walks, Wall-facing shoulder taps (3x3 on each side),  and handstand push ups. The handstand holds will be worked on at your own per your abilities. 

B. In pairs of 2, each team will complete 4 rounds of 10 Deadlifts, 10 Power Clean + Power Jerks and 10 Handstand Push ups. The weight to be used on Deadlifts for the Sport program will be 185lbs for men and 155lbs for women. The weight to be used for the Performance Program will be 155 for the men and 125 for the women. The weight for PC+PJ for the Sport program will be 135lbs for the men and 105lbs for the women. The weight to be used for the Performance program will be 105lbs for the men and 75lbs for the women.

All of the reps will be split in half any which way the team wants to do so. This workout will be scored on the fastest amount of time it takes for your team to complete 4 total rounds.

C. After section B there will be an ab workout with 3 sets of 20 reps on Russian Twists (10 taps on each side) and 3 sets of 20 reps on sit ups. These sets will be done at your own pace.