WORKOUT OF THE DAY – MONDAY 7/1/19

Warm Up

  • 1 Minute
    • Easy Row
    • 3 Air Squats + 1 Straight Leg Inchworm to Push-up
  • 45 Seconds
    • Moderate Row
    • Active Spidermans
  • 30 Seconds
    • Faster Row
    • Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Mobility

Movement Prep: AIR SQUATS

5 Pausing Air Squats (Pausing at the Top)
5 Air Squats

Movement Prep: PUSH-UPS

20 Second Push-up Plank Hold
6 Push-ups

Modifications:

  • Reduce Reps
  • Push-ups to Box or Bench

Movement Prep: POWER CLEANS

5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)
5 Power Cleans

*Build to Lighter Weight *

Practice Rounds

Round 1 –Build to Workout Weight

100 Meter Row

Into…

2 Rounds:
3 Power Cleans (Lighter Weight)
6 Push-ups
9 Air Squats

Round 2

3 Power Cleans
6 Push-ups
9 Air Squats

“Fish Out of Water”

For Time:
2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats