Tues, Nov 1, 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)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 per side)
  • 20 Buz Saws
  • 10 Power Cleans (65#)
  • 10 Push Presses (65#)
  • 10 Power Snatches (65#)

 —Conditioning—

On a 10 min. Running Clock:

“Grace Light”

  • 30 Clean and Jerks (95/65)

at 5 min. mark:

“Isabel Light”

  • 30 Power Snatch (95/65)

**Start in on Grace.  Get as far as possible in 5 minutes.  If you complete it, rest until the 5-minute mark.  At 5 minute mark, start in on Isabel and get as far as possible.**

 —Cooldown—

  • Accumulate 100 Knee Ups (35/Side; 30 Centered)

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