Workout of the Day October 10, 2019

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

7 Sets
2 Hang Power Clean + 1 Push Press

Feel Free to build load a little through the sets. If not comfortable doing this with a barbell, try with dumbells. If not comfortable at all, skip this section.

Part 3

6 Sets
6 Front Squats
Do a set every 60-90 seconds

Load should be at about 50-60% of your front Squat. They should feel fast.

Part 4

3 Rounds

Row or bike 20 cals
20 Dumbell Thrusters
100 Jump ropes

Part 5

100 Russian Twists


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

Push Press

Build to a heavy set of 3

Part 3

4 sets
20 Floor press w dumbells
12 Bent over barbell rows w a palm forward grip
Rest 60 sec

Part 4

6 sets

Max effort wattage on air bike

Go as hard as you can, look at the watts, as soon as they drop, you are done. This, or no longer than 15 seconds. Rest as needed between sets.

Part 5

4 Sets

10-15 per direction, stir the pot