Workout of the Day


January 26, 2019

Sport

A: Pull up technique work

B: Metcon (Time)

Partner A: 200m Row
Partner B: squat jumps (as many reps as possible while partner A rows)

Then...

3 rounds
40 OH lunges 
50 KB swings
60 sit ups

Then
Partner B: 200m row
Partner A: squat jump

C: Metcon (No Measure)

3x60s Plank holds


Performance

A: Pull up technique work

B: Metcon (Time)

Partner A: 200m Row
Partner B: squat jumps (as many reps as possible while partner A rows)

Then...

3 rounds
40 OH lunges 
50 KB swings
60 sit ups

Then
Partner B: 200m row
Partner A: squat jump

C: Metcon (No Measure)

3x60s Plank holds


A. You will take about 15-20 minutes to work on your pull ups. That may include pull up holds, kipping pull ups, butterfly pull ups, pull ups with a timed eccentric movement. The point of this is to try to make yourself stronger and more proficient if doing pull ups. 

B. The conditioning portion will be performed in teams of 2. One partner will do a 200 meter row; while they are rowing, the other partner will be doing squat jumps until they finish the full 200 meters. After doing that once, both partners will do 3 rounds of 40 overhead lunges, 50 kettlebell swings and 60 sit ups. All of the reps will be split between the team evenly. You may distribute the reps however you want. After the three rounds, the team will return to the rower but switch who is rowing and who is doing squat jumps. 

C. After you're done with the Conditioning part of the workout, each person will finish up with 3 sets of 60-second planks. Rest as needed.