Friday January 17th 2020

By January 16, 2020Workout of the Day

Friday

Warm-Up.

Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side

Followed by…

Clean & Jerk Barbell Complex

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.

Boom Lite

Banded Lat Stretch x 60 seconds each side
Banded Hip Flexor Stretch x 60 seconds each side

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps
Row Sprint Start x 10 pulls

Then…

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set

Boom Fitness