Workout of the Day
A.
For time:
15 Muscle-Ups
If you’re not performing these unbroken, work on determining your best strategy of sets and reps to get these done as quickly as possible.
B.
For time:
Run 800 Meters at desired mile pace
30 Overhead Squats (135/95 lbs)
30 GHD Sit-Ups
100 Double-Unders
30 Sumo Deadlift High Pulls (135/95 lbs)
30 Box Jump-Overs (24″/18″)
C.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Row 20/15 Calories
Minute 2 – Chest-to-Bar Pull-Ups x 8-10 reps
Minute 3 – Strict Handstand Push-Ups to 4.5″/3″ Deficit x 4-6 reps
Minute 4 – 245/155 lb Squat Clean x 3 reps
D.
Visualize your success, whatever that means to you this weekend. Set goals for your performances – not your placements. Know what you want to accomplish and how you will accomplish it. Visualize the execution of that plan as many times as possible between now and the conclusion of those events.