Workout of the Day

Fitness Level 1

A. Five sets of:
6 Back Squat – as heavy as possible
Rest 2-3 minutes
*straight sets.

B. B. Specific Warm-Up (empty bar)
5 Front Squats
5 Down and Up
5 Elbows High
5 Turnover (scare crow)
5 High-Hang Power Clean
5 Hang Power Clean
5 Power Clean

C. Five rounds, for time, alternating with a partner, of:
8 Front Squats
8 Deadlifts
8 Burpees Over-the-Bar
*20 minute time cap. 

Fitness Level 2

A. Back Squat
Set 1 – 5 @ 50%
Set 2 – 5 @ 60%
Set 3 – 5 @ 70%
Set 4-7 (4 sets) – 3 @ 75%+
Rest 2-3 minutes

B. Specific Warm-Up (empty bar)
5 Front Squats
5 Down and Up
5 Elbows High
5 Turnover (scare crow)
5 High-Hang Power Clean
5 Hang Power Clean
5 Power Clean

C. Five rounds for time, alternating with a partner, of:
5 Power Cleans (135/95lbs)
10 Front Squats (135/95lbs)
15 Burpees Over-the-Bar
*Partner 1 does 1 full round, then partner 2 goes. 
**20 minute time cap. 

 

How Building a Body May Save Humanity

Very inspiring Ted Talk about the importance of putting your personal health first - https://www.youtube.com/watch?v=rGgoCm1hofM&app=desktop

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