Workout of the Day June 6, 2017

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

10 Hang Power Cleans (or Heavy kettlebell swings if not comfortable w cleans)
10 Burpees

Most of you have done the hang power cleans before, but watch the video below. If you are not comfortable with the hang power cleans, sub in heavy kettlebell swings.
 
Part 3

12 min
Every min on the min Alternating movements every min

Row 12 Cals
12  v ups

Alternate movements, min 1 row, min 2 do v ups, min 3 do row, min 4 do v ups...
Run .10 mi as a sub for the row, or bike sprint hard for 40 sec.

Part 4

Lunge and farmers carries, if your up to it or there is time.




TB

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

20 min

45 sec bike sprint
5 burpees
45 sec bike sprint
10 kettlebell swings to eye height

Part 3

3 sets

plank 30 sec

rest as needed between sets



The Next Morning Workout 


Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Run 
20 Wall Balls

For the run, it is 0.25mi on the treadmill, or 2 times around 89 or 3 around 88.