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HOW’S YOUR DEAD?

WORKOUT OF THE DAY

STRENGTH

3RM Deadlift Test – 20 mins to build up

CONDITIONING

Bodyweight WOD

7 minute AMRAP

5 HSPU

20m Bear Crawl

15 Jumping Squats

10 V-Ups

MOBILITY

5 Jefferson Curls to loosen up (end of session)

 

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PULLING POWER

 

WORKOUT OF THE DAY

STRENGTH

Work up to a weighted 3RM Strict Pull-up

***If you cannot do strict pull-ups, work with a band or do ring rows and perform 4 x 10 in a controlled fashion

METCON

5 x 20 cal Rows

***start slow and work up to 90% of max speed for the final set

GYMNASTICS THEN LIFTING

WORKOUT OF THE DAY

METCON

12 min AMRAP:

20 Pistols

10 Atomic Sit-ups

5 Bar Muscle Ups

STRENGTH

Back Squat 5 sets of 5

Gymnastics Buffet

WORKOUT OF THE DAY

METCON

  1. 12 Pistols
  2. 12 Toes to Bar
  3. 30 Double Unders
  4. 3 Bar Muscle Ups
  5. 45 sec Plank

STRENGTH

Weigted Squat Jumps (back rack)

5-5-5-5

SQUATDAY

WORKOUT OF THE DAY

STRENGTH

20 mins for 5 Front Squats with a 3 sec pause at the bottom

METCON

In pairs, perform 6 rounds for time of:

15 Hand Release Push-ups

15 Box Jumps

200m Run

***alternate complete rounds to do 3 each

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