Workout of the Day
EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Hang Power Clean w/ :02 Pause in Catch**
+
1 Front Squat
*Start Light and build to Moderate.
**Pause in the catch should be at or slightly above parallel. Stand up fully before Front Squat.
***Heavy droppers use pound pads in the front of the gym
(Score is Weight)
Movements:
Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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5 Rounds
10 Pendlay Rows
5/5 Single Arm DB Bench*
100m Double KB Front rack carry
1 min weighted plank (45/25)
*1 arm moves while other arm stays extended
Record weight on DB bench
Movements:
Bench Press | Kettlebell Swing | Row
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At Home
VIDEO: https://vimeo.com/560290731/c0b78a3f79
1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
(No Measure)
Movements:
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3 SETS FOR MAX REPS
1:30 – Single DB Strict Press
1:30 – DB Plank Taps
1:30 – Renegade Rows*
-1:30 Rest b/t Sets-
*No Push-up.
(Score is Reps)
Movements:
Push Up | Row | Shoulder Press (Strict)
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5 SETS (:40 ON / :20 OFF)
MOVT 1 – DB Push Jerks
MOVT 2 – Double Unders
MOVT 3 – Jumping Air Squats
(Score is Reps)
NCMOBILITY VIDEO
https://vimeo.com/560611753/3f2a69c348
Movements:
Air Squat | Box Jump | Jump Rope (Double Unders)
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