Workout of the Day


January 30, 2019

Sport

A: Front Squat (4x5 @ 70-75%)

*2-3 min rest b/t sets
*2-second pause on 1st rep

B: SA DB Upright Row (3x12 [6 each side])

*90 second rest b/t sets

C: Metcon (Time)

For time:
100 DUs
30 Ring Dips
30 T2B
30 HSPU
100 DUs

RX+: Strict Ring Dips and HSPUs


Performance

A: Front Squat (4x5 @ 70-75%)

*2-3 min rest b/t sets
*2-second pause on 1st rep

B: SA DB Upright Row (3x12 [6 each side])

*90 second rest b/t sets

C: Metcon (Time)

For time:
100 SUs
30 Bench/box Dips
30 Hanging Knee Raises
30 Seated DB Presses
100 SUs


Description

A. Work up to 70-75% of your 1RM for 4 sets of 5 reps. Make sure you get your warm-up sets. Also be sure that you are getting your full depth in the squat. Allow for a 2 to 3 minute rest between sets. For each one of your work sets, you will pause for two seconds in the bottom of the squat only on the first rep of every set.

B. Stands for "Single Arm Dumbbell Upright Row". You will do 3 sets of 6 reps on each side. Choose a weight and allow for a 90 second rest in between sets.

C. The conditioning workout will be scored for time. Sport - 100 double unders, 30 Ring Dips, 30 Toes-to-bar, 30 hand stand push ups then finish with 100 more double unders. Performance - 100 single unders, 30 bench or box dips, 30 hanging knee raises, 30 seated dumbbell presses and then finish with 100 single unders. One time through, for time.