Fri, July 17, 2015

FullSizeRender (8)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders (practice)
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Staight Up
  • 15 Bridges
  • 10 Wall Balls (light wt)
  • 60 sec. Dead Hang Hold
  • 10 DB Snatches ea side: (25#)
  • 5 Toes to Bar
  • 10 Deadlifts (light wt)

—Strength—

  • Group A – Deadlift 4x3x80% 1RM
  • Group B – Deadlift 4x5x70% 1 RM
  • Group C – Deadlift 4x8x55% 

—Conditioning—

9 min. AMRAP

  • 10 DB Snatch (35/25) Advanced = 45#/35#
  • 10 Box Jumps (24″/20″)
  • 10 Abmat Sit Ups – Advanced = Toes to Bar

 

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