Mon, Aug 22, 2016

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buz Saws
  • 5 Dead Hang Pull Ups
  • 10 Front Squats (45# bar)
  • 10 Push Press (45# bar)
  • 5 Thrusters (45# bar)

 —Strength—

  • Front Squat 4 X 3 @ 80%, 1 X 10 @ 65%

—Conditioning

7 Minute Running Clock

  • 1 Thruster (95/65)
  • 1 Pull Up
  • 2 Thrusters
  • 2 Pull Ups
  • 3 Thrusters
  • 3 Pull Ups
  • 4 Thrusters
  • 4 Pull Ups…

*See how far up the ladder you can make it in 7 minutes.*

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