Wednesday July 10th 2019

By July 9, 2019Workout of the Day

Wednesday

Warm-Up.
12-Minute Mobility for Hinging

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

Warm-Up.

Kettlebell Halos x 10 (5 each direction)
Walking Lunges w/ Overhead Reach x 10
(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)
Death Marches x 10
Waiter Carry + Farmer Carry x 100 meters (switch as needed)

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches