Thursday 06-01-17

Wednesday, May 31, 2017

Warm Up: 

Foam Roll- to get loose 

Banded Lat Stretch or Lax Ball (don't skip!)  

+

Skill Work/Movement Prep: 

Wall Squat X 60 secs 

Wall Pigeon X 30 secs per 

Hip Flexor Stretch X 30 secs per   

Grab Barbell 

Barbell RDLs X 10    

Barbell Front Rack/Alt Wrist Stretch X 10   

Windmills X 10    

Inchworms + Push Ups X 10 

Grab Med Ball 

Hang & Shrugs X 10  

Hanging Knee Raises X 10

Kipping Swings X 10  

Bathroom/Water Break 

Toes to Bar X 10  

Wall Balls X 10  

Empty Hang Power Cleans X 10  

Empty Shoulder to Overhead X 10 

Empty Front Squats X 10  

 

Workout: 

For Time Complete: 

R1: 30, R2: 20, R3: 10 of:  

Toes to Bar 

Wall Balls 20/14 

Hang Power Cleans R1: 95/65, R2: 135/95, R3: 155/105 

Shoulder to Overhead R1: 95/65, R2: 135/95, R3: 155/105 

Front Squats R1: 95/65, R2: 135/95, R3: 155/105 

- this is a build opening up at 95/65 for the 30s 

- as always scale these weights as needed 

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