Sat, July 18, 2015

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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
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts (65#)
  • 10 Hang Power Cleans (65#)
  • 10 Push Presses (65#)

 

—Conditioning—

  • 4 RFTO:
  • 7 Deadlifts (115#/85#)
  • 7 Hang Power Cleans  (115#/85#)
  • 7 Push Press (115#?85#)
  • 200m Run

 

*Advanced athletes complete same format with 9 reps of each exercise at 135#/95#*

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