Workout of the Day: Thursday, 11-August-2022
Announcement
Warm-up
2 Rounds
500m Row
200m Run
20 Squats
20 Sit-ups
MAX PLANK
then
Roll Lats or complete banded Lat stretch
500m Row
200m Run
20 Squats
20 Sit-ups
MAX PLANK
then
Roll Lats or complete banded Lat stretch
Metcon (AMRAP – Rounds and Reps)
25 AMRAP w/Partner
30 Front Squats 135/95 split
25 cal Ski one person
20 Devil Press 50s/35s Split
15 cal Bike 1 person ANY bike or 200ft Sled Push
30 Front Squats 135/95 split
25 cal Ski one person
20 Devil Press 50s/35s Split
15 cal Bike 1 person ANY bike or 200ft Sled Push
Mobility
Time Permitting
Roll your Back, Glutes, and Quads
Cobra and Childs Pose
Roll your Back, Glutes, and Quads
Cobra 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.