Wed, Jun 3, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 30 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 10 Hang Power Cleans (light wt)
  • 10 Wall Balls
  • 2 Pull Ups
  • 2 Dips

—Strength—

  • Push Press- Work up to 1 RM
  • Then 1 @ 95% of 1RM
  • 4 x 1 @ 90% of 1RM

—Conditioning—

AMRAP 10 Min:

  • 40 Hang Power cleans ( .75 BW/.5 BW)  (3 wall-climbs when bar touches ground)

  • 40 Wall-Balls (20#/14#) (10 Push-Up (Hand Release for every “rest”)

  • Max Reps of 1 Pull Up + 1 Ring Dip in remaining time

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