Workout of the Day - Monday, 20 July 2015

Workout of the Day – Monday, 20 July 2015

Monday
Warm-up
Includes broad jumps (kip)
Wall climbers (HS)
Bar Hang (Lats)
Bear crawl sidewards (Lats)
Hollow holds (glute and midline)

Part A
Build to max strict deficit HSPU (alternate 4-5 sets with 6 strict toes to bar)
Build to max deficit Kipping HSPU (alternate the 4-5 sets with hanging L-sit)

Scale red and blue – Max seated DB press then Max DB push press
Alternate with variations of toes to bar and bar hangs

Then
3 sets:
Max strict HS push-up sets. (No more than 1 AB Mat)
Alternate with max strict pull-up (behind neck)
*scale so get at least 5 of each, can use bands or partner assisted
*scale HSPU to perfect push-ups on weight plate

As a group do movement prep for push press and KB swings

Part B
10 rounds for time – Alternate with a partner (5 each)
7 push press (52/39). / 42/29 / DB push press on feel
7 KB swings
7 box jump overs

Then Buy-out
Each partner assault bike 20 cal, then switch
Then 15cal
Then 10 cal
*girls do 15/10/5
* red do 12/9/6
Total time to count
Delay heats by 5 mins
20 min time cap

Posted in Workout of the Day
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