Fri, Dec 4, 2015

broccoli

Workout of the Day

—Warmup—

  • 800m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold 
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 10 Deadlifts (65-95#)
  • 10 Hang Power Cleans (65-95#)
  • 5 Power Cleans (65-95#)
  • 10 Box Step Ups
  • 5 Box Jumps

—Strength—

  • Deadlift 1 x 10 at 65-95#, 4×3 +2.5 Lbs  from last deadlift

—Conditioning—

9 min. AMRAP

  • 10 Power Cleans (135/95)
  • 10 Box Jumps  (24”/20”)
  • 10 Abmat Sit Ups

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