Mon, Oct 24, 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 Hang Power Cleans (65-95#)
  • 10 Push Ups

 —Strength—

  • Front Squat 5 X 2, no pause at bottom, 95% effort/intensity

—Conditioning—

10 min. AMRAP

  • 12 Hang Power Cleans (135/95)
  • 10 Hand Release Push Ups
  • 8 Box Jumps (24”/20”)

 —Cooldown—

  • Accumulate 3 min. in a squat position
  • 1 min. hip flexor stretch
  • Roll out thoracic spine

 

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