Workout of the Day May 29, 2018

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

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext
8 pike pull feet on the rower

Part 2

Dips
5 sets by 3 reps

Pause for a 3 count in the bottom the dip. Make these look good.

Part 3

5 Rounds
8 Skull crushers w 2 dumbells
8 Dumbell Flies
8 bent over dumbell row per arm

Take care of the shoulders in the flies.

Part 4

5 Rounds

15 Hang clean and  push press jerk (or push press) or dumbell hang clean and jerks (or push press)
20 v ups
0.25 mi run or 400m row or bike 2 min

Use the run or row as a chance to recover for the cleans and v ups. The run is 2 laps around 89 and 3 around 88.



TB/ The Next Day 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Run or Row or Bike

3 Rounds

2:00
1:00
1:40
0:40
1:20
0:20

Rest 0:30 between sets and 3:00 between rounds.

This should feel like a fast 20 min time domain effort. Start with a moderate pace in set 1, increase in set 2, and increase again in set 3. A set is the whole way through the times listed above. Try to learn pacing, don't just go out balls to the wall.

Part 3

100 Russian twists with a 25 or 45 pound plate.