Workout of the Day June 9, 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

Part 2

Hang Power Clean

5 set of 4 reps

Keep any loading modest. Focus on creating tension by taking a big breath and holding it and squeezing your shoulder blades back and down. If you are unfamiliar with this or uncomfortable, feel free to do the same rep scheme but with deadlifts, or use dumbells.

Part 3

21 Front Squats or goblet squats or dumebell front squats
15 Push Press (barbell or dumbell)
9 Thrusters (barbell or dumbell)

18 Front Squats or goblet squats or dumebell front squats
12 Push Press (barbell or dumbell)
9 Thrusters (barbell or dumbell)

12 Front Squats or goblet squats or dumebell front squats
9 Push Press (barbell or dumbell)
6 Thrusters (barbell or dumbell)

Part 4

5 Rounds

Row 15 cals as fast as possible
Rest 3 min between rounds

Part 5

If time permits
100 Sit ups
After 20 reps rest 30 sec


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

Bike or Run

2 Rounds

60 sec easy pace w 1 min easy or walk pace
60 sec at easy/ moderate pace w 1 min easy or walk pace
60 sec at moderate pace  w 1 min easy or walk pace
60 sec at moderate fast pace w 1 min easy or walk pace
Rest 1 min
15 sec at fast pace w 1 min easy or walk pace
15 sec at faster pace w 1 min easy or walk pace
15 sec at fastest pace w 1 min easy or walk pace
15 sec at max effort pace w 1 min easy or walk pace

Rest 2 min between rounds

This workout is about paying attention to your pacing. Don't over reach!