Workout of the Day

Wednesday 08/07/13

Happy Birthday to Christian M.

A. 10:00 Shoulder, T-spine, and chest mobility

B1. 1 “no legged” rope climb, rest :20 x 5
B2. 15 med ball situps, rest 2:00 x 5
*Note: this is a superset where 1 round of A is done then 1 round of B for 5 sets with the required rest after each.
**If you cannot complete a “no legged” rope climb then you will do the standard rope climb substitution

C. 3 rounds for time: (6:00 cutoff)
5 Deadlifts, 275M/185W
50 Double Unders (scale reps accordingly)
*
sub 3:1 singles for DU’s. Max rep DU’s should be 50+ to attempt this workout RX’d
**Weight should be at or around 70-75% of your DL 1RM up to 275/185

Workout of the Day

Thursday 07/11/13

A. 10:00 Muscle-up work
Scale up:
*Weighted Ring or Bar MU’s. Must be able to complete 3 consecutive reps of either movement.

B. 15:00 to complete: (For time)
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double Unders
*Reps must be consecutive. If you miss on a given number to must restart at the beginning of that number. You must stop between sets, rest is up to you. You will need a max rep over 50 reps to be able to complete this workout so scale accordingly. See below

Scaling options:
1. 4-8-12-16-20-24-28-32-36-40-36-32-28-24-20-16-12-8-4 (4 -> 40 -> 4)
2. 3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3 (3 -> 30 -> 3)
3. 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 (2 -> 20 -> 2)
4. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (1 -> 10 -> 1)
5. DU practice if you can’t complete consecutive DU’s

C. For time:
50 Burpees
50 KB swings, 53/35
-6:00 cut-off