Wed, Nov 2, 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 each direction)
  • 20 Buz Saws
  • 10 Front Squats (45# bar)
  • 10 Push Press (45# bar)
  • 5 Thursters
  • 5 Pull Ups

—Strength—

  • Press 1 X 10 @ 65-95#, 3 X 8, fast bar speed

 —Conditioning—

AMRAP 9 min.

  • 3 Thrusters (95/65)
  • 3 Pull Ups
  • 6 Thrusters
  • 6 Pull ups
  • 9 Thrusters
  • 9 Pull Ups…..continue to time stoppage.

 —Cooldown—

  • Band Stretches – Hip Flexor stretch,  quad stretch, calves  

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