Tuesday, December 1

Warm-up:

Run 400m

20 ring swings

5 HSPU with 3 abmats (use box for mods)

5 HSPU with 2 abmats

5 HSPU with 1 abmat

5 HSPU (kipping or strict) with no abmats

10 ring rows

10 push-ups

10 hip extensions

10 GHD sit-ups or Abmat sit-ups

 

Lift:

Bench Press

5-5-5

65%-75%-85%

 

WOD:

3 rounds for time of:

25 GHD sit-ups

Run 250

20 handstand push-ups

 

L1- Abmat sit-ups, HSPU modifications or regular push-ups. Double the reps for both abmats and push-up mod.

L2- RX’d (Kipping HSPU okay)

L3- Strict Handstand push-ups

 

Olympic Weightlifting Program

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

 

Workout:

Power Clean – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Jerk

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Overhead Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

 

Gymnastics WOD:

FLEXIBILITY:

3 Minutes Of Super Couch Stretch

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