Workout of the Day

THURSDAY – JULY 12TH, 2018

Burgener Warm-Up 4 Min AMRAP 12 Hang Power Snatch 85/115 12 Box Jumps 2 Min Rest 4 Min AMRAP 9 Overhead Squats 9 Box Jumps 2 Min Rest 4 Min AMRAP 6 Hang Squat Snatch 6 Box Jumps

WEDNESDAY – JULY 11TH, 2018

For Time: 800m Run ————————– 3 Rounds 21 Wall Balls 14/20 15 Push-Ups 9 Toes-To-Bar ————————– 400m Run ————————– 3 Rounds 21 Wall Balls 14/20 15 Push-Ups 9 Toes-To-Bar ————————– 800 m Run

MONDAY – JULY 9TH, 2018

8-10 Min Glute Activation (Banded side shuffle, hip bridges etc.) Breathing Back Squats (One breath at the top each rep. If more than that it is a failed attempt, drop weight and try again.) 10-10-10 3 Rounds 400m Lap – Run… Read more »

FRIDAY – JULY 6TH, 2018

Power Clean Cluster 1.1.1 (Rest 10 Sec between reps) x 5 sets Work up in weight each set For Time: (20 Min Cap) 100 Double Unders ————————- 4 Rounds Of: 10 Push-Ups 15 Air Squats ————————- 800m Run ————————- 4… Read more »

TUESDAY – JULY 3RD, 2018

6 Min EMOM Back Squat x 3 Reps 10-20-30 Single Arm Dumbbell Hang Power Clean and Jerk (35/50) *switch every 5 reps Overhead Dumbbell Lunge *single arm, there is no requirement for when to switch arms. Break up reps as… Read more »