Workout of the Day

Tuesday April 16th, 2019

Part A:
In 15 minutes,
Accumulate 120m HSW

OR:
EMOM 14
Min 1: 5 Lunge to Press HS Hold – weight shift
Min 2: :30 second hold perpendicular to wall

OR:
15 Strict HSPU
Rest 60 seconds
12 strict HSPU
Rest 45 seconds
9 strict HSPU
Rest 30 seconds
6 strict HSPU

C:
5 Strict HSPU
Rest 60 seconds
4 strict HSPU
Rest 45 seconds
3 strict HSPU
Rest 30 seconds
2 strict HSPU

OR:
18 Deficit HSPU (45/35# plate with ab mat)
Rest 60 seconds
15 Deficit HSPU (45/35# plate with ab mat)
Rest 45 seconds
12 Deficit HSPU (45/35# plate with ab mat)
Rest 30 seconds
9 Deficit HSPU (45/35# plate with ab mat)

M:
Min 1-5
EMOM :30 second HS Hold
Min 6-8 Rest
Min 8-15
EMOM 1-4 HSPU

OR:
Same rep scheme with Box HSPU (15-12-9-6)
OR
Same rep scheme with seated L-Sit DB Shoulder Press*
*Weight should be something you can handle for 5-6 reps before needing to break

Part B:
AMRAP 20
10 Box Jump Overs (24/20)
10 Toes to Bar
Run 200m
Rest 1:1 (work:rest)

Score = Rounds plus Reps
200m = 1 rep

C: Same
M: Box step overs; Knee Raises; 100m run

————
Class Notes:
Today continues our time spent upside down. This cycle is all about building confidence, capability, and capacity in those positions.

Part B is a simple triplet. But it’s a SPRINT each round. This ought to be a ton of fun. How much can you push the run when you’re under fatigue? Don’t run each other over on the way in and out the doors.

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