Workout Of the Day
Weigh in day! Please measure yourselves and record your results to beyond the whiteboard.
Are you on track? If not, please talk to one of your coaches about your nutrition.
ROOKIE / ALL LEVELS
A.
21-15-9
Weighted Step Ups
Push Press
Pull Ups
INTERMEDIATE
A.
AMRAP 12min
10 Toes To Bar
10 Left Arm OHD Walking Lunges 20/15kg
10 Right Arm OHD Walking Lunges 20/15kg
ADVANCED
Phase: Gymnastics
Week :5
A.
3 Rounds not for time:
8 Bulgarian Ring Dips
8 Strict Ring Dips
8 Kipping Ring Dips
B1.
Single Arm DB Press
15-15-15
Rest 30s
B2.
Weighted Pull Ups (thumbless wide grip)
8-8-8
Rest 30s
C.
For time:
21 Clean and Jerks 135/95
21 Pull Ups
15 Clean and Jerks 185/125
15 Chest to Bar Pull Ups
9 Clean and Jerks 225/155
9 Bar Muscle Ups
(Cap time: 12min)