Workout of the Day

Power Clean for load:
#1: 2 reps

Movements:

Power Clean

3 ROUNDS FOR TIME
30/25 Cal Row
20 Wall Balls (20/14)
10 Power Cleans (135/95)

(Score is Time)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row | Wall Ball Shot

At Home

Full Length Video: https://vimeo.com/453682758/020f0763d8

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

(No Measure)

Movements:

Kettlebell Swing

4 SETS
AMRAP x 2 MINUTES
6 DB Step Ups
6 DB Front Squats

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

5 SETS
1:00 – :30 Max DB Glute Bridges + :30 Glute Bridge Hold
1:00 -:30 Max Single DB Front Squats + :30 Squat Hold
1:00 – Plank Hold

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Front Squat

Outdoor Boot Camp

If it’s raining, we’ll run! If it’s not raining, we’ll run! If there’s lighting or forecasted lightning, stay home. I’ll call it around ~7:30a. No one needs to electric slide off this mortal coil for a bootcamp, precious as it is.

The big hill behind the park is ~1 mile, we’ll be doing about 40 min of paced work doing different running drills back and forth between the railings as we make our way up the hill. If you can’t run, come anyway and we’ll do more muscley leg work.

Ever overhear people talk about footstrike, but didn’t want to look stupid by asking and then forgot about it by the time you got home? I have. Now’s your time to practice running the way your ortho wants you to run: shorter, quicker steps, feet under your body, tall posture, shoulders back and down. It’s a lot to think about! We’ll tackle it step by step and step up our game, one step at-a-time, because every step counts.

Movements:

Run