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