9/13/2017

9/13/2017

Workout of the Day:

1) Coach led Warm-up

2) 7 Minute AMRAP of
20 Med Ball Cleans 30/20
25 Situps
20 Wall Balls 30/20
25 Sit ups
then
75 Pullups
then
7 Minute AMRAP of
20 Med Ball Cleans 30/20
25 Situps
20 Wall Balls 30/20
25 Situps

3) Mobility/Stretching


Competition Programming:

1) Take 15-20 Minutes to find a heavy set of 5 Deficit Deadlifts. Stand on 45 Pound plates
then 5x3 Deficit Deadlifts using 85% of above

3) Accessories
1. 3x7 (Each Arm) Kroc Rows with 70lb KB
2. 3x7 Dimmell DL using 225 (these need to be fast and explosive)

4) 6 Rounds for time of
10 Box Jumps 30/24
7 Bar Facing Burpees
4 Power cleans 175/120

5) Mobility/Stretching

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