Workout of the Day October 15, 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

Push Press

7 sets
2 Reps every 30 sec at 70-75%

Part 3

Hang Power clean

7 min
Every min on the min
2 reps

Keep loading around the 70% effort level. Sub in 5 dumbell hang cleans if unsure if the barbell hang power clean.

Part 4

7 Sets

2 Front squats every 30 sec
Load in the 50-60% range

Sub in goblet squats for the front squats as you see fit


Part 5

10 min
60 Wall balls
50 Burpees
30 Kettlebell Swings
20 Pull ups

You have 10 min to see how far you can get. If you make it through the pull ups, start at the top and keep working for the whole 10 min.

Part 6

If there is time

3 Sets
5/ side tall kneeling Pallof Press (hold arms straight for a 5 count)



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

5 sets
5 L sit press with dumbells
20 Straight arm banded lat push down
Rest 60 sec

Control the way down for a count of 5 in the l sit press

Part 3

5 Rounds

1 min row
1 min bike
1 min of: 1 air squat every 5 sec

Part 4

4 Sets

10 reps per direction
Stir the pot

Part 5

100 banded good mornings