Worlout of the Day November 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2


Hang Power clean
5 sets of 3 reps

Watch the video. I have taught you all this lift. Focus on creating tension in the trunk by squeezing your upper back and holding your breath and bracing your abs. Keep loading lighter. You can do more than the 5 sets if you stay light.

Part 3

5 Rounds

1 min bike
20 wall balls

Part 4

4 Sets
8 bent over wide grip supinated barbell rows
8 WY pulls with a light band

WY should be with a pretty light band or mimic with light plate.

Part 5

3-4 sets
45-60 sec per side side planks
15-25 standing banded ab pull down



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Shoulder press to a challenging set of 3
-20% for 2 sets of 5

Part 3

7 min
Every min on the min
Dips

Choose a rep scheme to challenge you, no more that 6-7

Part 3

4 Sets
8 Rolling tricep extension
6 Single arm dumbell row on a bench

Part 4

12 min
250m Row
15 Dumbell Snatch
10 burpees