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Monday, August 15th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011

Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B. Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

 

Performance

Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(build to today’s heavy!)

Station 2 – Ring Dips x 10-15 reps @ 2111

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 175/115 lbs)