Mon, Oct 3, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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
  • 20 Box Step Ups (10/leg)
  • 10 Snatch Deadlift (45-65#)
  • 10 Hang Power Snatches (45-65#)
  • 5 Power Snatches (45-65#)

—Strength—

  • Front Squat 5 X4 – 2 sec. pause at bottom. 5# increase from last week.

—Conditioning—

5 min. AMRAP

  • 5 Hand Release Push Ups
  • 10 Air Squats
  • 15 Abmat Push Ups
  • 100m Run

then…

10 min. AMRAP

  • 8 Power Snatch (75/55)
  • 200m Run

 —Cooldown—

  • Accumulate 3 min. in a squat position, then 1 min. hip flexor stretch

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