Workout of the Day: Wednesday, 10-August-2022
Announcement
Warm-up
10 Pass Throughs w/PVC
Either Foam Roll your Lats, Banded Lat Stretch or Pec Stretch
then
3 Rounds
10 Single Leg Hip Bridges per side
8 Strict Press
6 box Jumps
then
Samson Stretch w/arms overhead stretching the Lats
Either Foam Roll your Lats, Banded Lat Stretch or Pec Stretch
then
3 Rounds
10 Single Leg Hip Bridges per side
8 Strict Press
6 box Jumps
then
Samson Stretch w/arms overhead stretching the Lats
Push Press (For 6 min Every 90 sec 1 Push Press 90-95%)
then
Split Jerk (For 6 min Every 90 sec 1 Split Jerk 85-90%)
Metcon (Time)
40 Power Cleans 95/65
10 Burpees over Bar
40 cals Row
10 Burpees over Rower
40 Pull-ups
10 Burpees to tap Pull-up bar
10 Burpees over Bar
40 cals Row
10 Burpees over Rower
40 Pull-ups
10 Burpees to tap Pull-up bar
Mobility
Time Permitting
Roll your Quads and Glutes
Samson Stretch and Childs Pose
Roll your Quads and Glutes
Samson Stretch and Childs Pose
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.