Wednesday 9/5


Warm-up

couch stretch x :30 pigeon pose x :30 Half kneeling ankle flexion x :30 Squat to stands x 15 + 2 sets: Hollow Rocks x 10 Hollow Hold x :10 seconds Mini Band Clam Shells x 10/side Mini Band Glute Bridges x 15

Strength

A.1: Barbell Back Rack Reverse Lunge Step (3 x 16 reps (8/side))

A.2: Kettlebell Torso Row (3x 16 (8/side), Tempo 30X1)

Metcon

Metcon (Time)

Top of every 3 minutes x 5 rounds 2 TnG Squat Cleans rest :10 200m sprint @ 95% effort Get heavier in barbell weight each time but never a weight that jeopardizes form The sprints should be performed in around :40-:45.. so modify distance as needed. Score is final time minus :40 seconds. Put the weight in comments

Extra Work

1) Lifting Snatch + Snatch Balance - 70% x (1+1) x 5 2) Conditioning EMOM 30 1- Max Calorie Row 2- Max Calorie Bike 3- Max Burpees

Snatch

Snatch Balance

Metcon (AMRAP - Reps)

EMOM 30 1- Max Calorie Row 2- Max Calorie Bike 3- Max Burpees

#workoutoftheday

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