Wednesday, August 5th 2020

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. 


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 

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