Tues, May 12, 2015

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Box Jumps
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 10 Hang Power Cleans (light wt)
  • 5 Reverse Burpees

—Conditioning—

3 X AMRAP 3 Min (Rest 2 min. between each)

  • Run 400m

  • 10 Hang Power Cleans – 135#/95#
  • Max reps “strict pull-ups”
  •  
  • Rest 5 min. (till 20:00 mark)
  •  

3 X AMRAP 3 Min (Rest 2 min. between each)

  • Run 400m

  • 10 Hang Power Cleans – 135#/95#
  • Max reps “Reverse Burpees”

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