Workout of the Day


January 4, 2020

Sport

A: Work on Gymnastics Skill of Choice 

 Rope Climbs, Muscle ups, Handstand Walks, Handstand Push ups, Double Unders

B: Metcon (AMRAP - Reps)

In teams of two complete the following for max reps:
5:00 – Burpee Box Jump Overs 24/20
Rest 4min
4:00 – 10m Bear Crawl (20m max then switch partners)
Rest 3min
3:00 – Power Cleans 135/95
Rest 2min
2:00 – Partner Med-ball Sit-ups 20/14
Rest 1min
1:00 – Max unbroken push-ups (when partner breaks, switch)

*Each team gets 1 box, 1 bar, 1 medball. Rotate as much as you want.

C: 

ROMWOD


Performance

A: Work on Gymnastics Skill of Choice 

 Rope Climbs, Muscle ups, Handstand Walks, Handstand Push ups, Double Unders

B: Metcon (AMRAP - Reps)

In teams of two complete the following for max reps:
5:00 – Burpee Box Jump Overs 20/16
Rest 4min
4:00 – 10m Bear Crawl (20m max then switch partners)
Rest 3min
3:00 – Power Cleans 95/65
Rest 2min
2:00 – Partner Med-ball Sit-ups 20/14
Rest 1min
1:00 – Max unbroken push-ups (when partner breaks, switch)

*Each team gets 1 box, 1 bar, 1 medball. Rotate as much as you want.

C: 

ROMWOD