Monday August 5th 2019

By August 3, 2019Workout of the Day

Monday

Warm-Up.
Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 4 reps @ 3111
Station 2 – Supine Ring Rows x 10-12 @ 2111
Station 3 – Side Plank (Left) x 45-60 seconds
Station 4 – Side Plank (Right) x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Ground to Overhead with Bumper Plate
12 Box Step-Ups

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