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Competitive Fitness 08.12.15

12
Aug

Competitive Fitness 08.12.15

Prep Work
OVHD Mobility 5-8 Min
Workout of the Day

A.

Every minute, on the minute, for 12 minutes:

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Weighted V-Ups x 10-12 reps

(hold weight overhead for these sets)

Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps
B.

Every minute, on the minute, for 21 minutes:

Minute 1 – 30 Double-Unders + 10 Pull-Ups

Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

Minute 3 – 12 Push Press (115/75 lbs)
When the clock hits 21:00, perform…
Three rounds for time of:

30 Double-Unders

10 Pull-Ups

10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

12 Push Press (115/75 lbs)
C.

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6-8 @ 21X1

Rest as needed

Chinese Planks x 60 seconds

Rest as needed
Cool Down

Mobility

Post results

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