Workout of the Day
Skill Work
:40 on :20 off – 5 minutes
Single Leg Raise R
Single Leg Raise L
Double Leg Raise
Try to think of these as strict single leg toes to bar
Rest 1:00
:20 on :40 off- 5 minutes
Max effort Toes to Bar
This should be one unbroken set. If your toes are not touching the bar that is fine. Focus on your position and your kip.
Land Ahead
10 Deadlifts
10 Goblet Step up
30 Doubles Double Unders
10 min AMRAP
Fitness: 115/75 (35/26)
Performance: 155/105 (53/35)
Athletes: Skill work is all about making improvements on the actual movement. Single leg raises will build up flexor strength and time under tension on the bar. During the max effort Toes to bar focus on completing one max effort set with good form. For the workout shoot to hit 1 round every 2 minutes. Push the pace.
Drive
Every 2 minutes for 6 minutes
50 Double Jumps or Double Unders
Max Single arm DB Push Press
2 min Rest
Every 2 minutes for 6 minutes
15 Burpees
Max Single arm DB Hang Snatch
2 min Rest
Every 2 minutes for 6 minutes
20 Lunges
Max Single Arm Devils Press
