10.18.2018

 In Workout of the Day

Warm Up

Row 3 minutes (No Straps)

Then 2 Rounds of:

  • Squat to Stand x 5
  • Prisoner Good Morning x 5
  • Box Jump/Step Down x 5

Then 2 Rounds of:

  • RDL x 5 (45/35lbs)
  • Hang Power Clean x 5
  • Front Squat x 5
  • Press x 5
  • Push Press x 5

Workout of the Day

A. 4 Sets

  • A1: 3 Position Hang Power Clean (Pockets, Mid Thigh, Below the Knee) – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds

Rest 2 minutes between sets.

B. 4 Sets

  • B1: Push Press x 3-4
  • B2: “Tall” Box Jump x 1.1.1 – Reset and Rest 2 to 3 seconds between jumps.

Rest 2 minutes between sets.

C. In teams of 2, complete the following:

  • Run 800m (together) w/ Medball (20/14lbs)
  • Ground to Overhead x 40 (135/95lbs)
  • Run 800m w/ Medball

 

 

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