Workout of the Day: Friday, 12-August-2022
Announcement
Warm-up
10 Elbow Rotations
10 Kip Swings
then
3 Rounds
6 Front Rack Lunges 95/65
1510 Good Mornings 95/65
30 sec Hollow Hold
Then
Pigeon and Couch Stretch
10 Kip Swings
then
3 Rounds
6 Front Rack Lunges 95/65
1510 Good Mornings 95/65
30 sec Hollow Hold
Then
Pigeon and Couch Stretch
Front Rack Lunge (10 EOMOM 5×8)
8 Front Rack Step Back Lunges
all 5 sets at heavier weight that first week of front rack lunges
all 5 sets at heavier weight that first week of front rack lunges
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
4 Pull-ups
8 Walking Lunges
12 DUs
4 Pull-ups
8 Walking Lunges
12 DUs
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon 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.