The Workout of the Day for May 24, 2019

WARM-UP:

Wall Walks x 10 reps

Lateral Lunges x 10 each side

Every 30 sec for 3 min (3 sets) of:

Interval 1 - Donkey Kicks x 30 sec

Interval 2 - Plank Shoulder Taps x 30 reps

STRENGTH/SKILL (Performance):

Every 2 min for 12 min (2 sets of each):

Station 1 - Muscle-Ups x 2-5 reps (OR Banded Muscle-Up Progression x 3-4 reps)

Station 2 - Handstand Walk x 20’ (use partner assist or Handstand Shoulder Taps as a progression)

Station 3 - L-Sit x 45-60 sec

STRENGTH/SKILL (Fitness):

Every 2 min for 12 min (2 sets of each):

Station 1 - Supine Ring Rows x 8-10 reps @ 2111

Station 2 - Handstand Hold x 45-60 sec (nose to wall)

Station 3 - L-Sit 45-60 sec

METCON (Performance):

AMRAP 15min:

6 Handstand Push-Ups

9 Pull-Ups

12 Alternating Pistols

METCON (Fitness):

AMRAP 15 min:

6 Handstand Push-Ups or L-Seated DB Presses

9 Pull-Ups

12 Alternating Cossack Squats with KB Goblet Hold

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (Competition):

Every 30 sec for 10 min:

Clean & Jerk x 1 rep @ 75-80%

ADDIITONAL WORK (General):

Build to a 2RM Strict Weighted Pull-Up

Followed by:

Five sets of:

3 Strict Pull-Ups @ 65% of today’s 2RM

6 Strict Pull-Ups (unweighted)

Rest 90 sec

Aaron Kennedy