Warm Up: Joint Mobility/Dynamic
Conditioning:
“The Iron 10”
10 Minute AMRAP
1 Power Clean 205/145
1 DxKB Floor Press 53/35
1 DxKB Swing 53/35
1 DxKB Clean 53/35
*Add 1 more rep to the KB series each new round
*The Power clean always remains at 1 Rep
Cool Down: 3-5 Minutes of Light Monostructural Work
Warm Up: Joint Mobility/Dynamic
Conditioning:
21-18-15-12
T2B
Strokes on Rower
You get TWO scores for this workout, your total time and the number of CALS you accumulate from your rowing efforts.
Cool Down: 3-5 Minutes of Light Monostructural Work
Warm Up: Joint Mobility/Dynamic
Strength: Building
DxKB SeeSaw Press 3/3-3/3-3/3-3/3-3/3
*The goal is 5 working sets today, if you find yourself at a weight you cannot build from go down in weight or stay at the same weight in your 5 working sets
*Rest 90-120 seconds between efforts
Conditioning:
12 Minute AMRAP
3 Muscle Ups
9 DxDB Front Squats (45/35)
12 HSPUs
*There is a 4 Round Cap on today’s workout, if you hit that in under 12 Minutes log your time for the workout. With the goal of 4 Rounds inside the 12 Minutes be sure to choose the correct MuscleUp and HSPU rep scheme and or sub to still challenge yourself. If you know you’ll fly through this awesome, you can drop the hammer on this one.
Cool Down: 3-5 Minutes of Light Monostructural Work