Workout of the Day July 27, 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

5-10 Ring Rows
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Max effort pullups

Rest as needed between sets

Part 3

5 Sets
4 Bent over barbell rows
12 banded y pulls

Part 4

20 min
Alternating movements every min on the min

Odd 5-8 kettlebell swings + 5-8 Box jumps or step ups
Even- 5 hang power cleans

Review the video below for a reminder of the hang power clean. Choose a barbell or 2 dumbells. Keep the loading modest. Make sure to step down off the box. In the odd minutes you do both kettlebell swings and the box jumps or step downs.


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

5 Rounds

5 min row for cals
3 min rest between rounds

Sub in a bike for cals, or just time if on a spin bike.

Part 3

Row
Take the average cals from part 2 and make it a sprint.