02.08.21 WORKOUT OF THE DAY

February 7, 2021

WARM-UP

30 Seconds Each

Easy Row
Active Spidermans
PVC Pass Throughs

Moderate Row
Mountain Climbers
PVC Overhead Squats

Faster Row
Frog Hops
PVC Sotts Press

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY 

Couch Stretch: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

WORKOUT OF THE DAY

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row

AFTER PARTY

Gymnastics Conditioning

12-9-6:
Strict Pull-ups
Strict Handstand Push-ups

9-6-3
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups

6-4-2:
Strict Ring Muscle-ups
Strict Handstand Push-ups

HOME GYM

4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over Dumbbells
Max Shuttle Runs [10-Meters]

Rest 3 Minutes Between Rounds

BEEF’D UP

AMRAP 3:
50 Wallballs (20/14)
Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
40 Wallballs (20/14)
Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:
30 Wallballs (20/14)
Max Power Cleans (185/125)

Rest 3 Minutes

AMRAP 3:
20 Wallballs (20/14)
Max Power Cleans (205/145)

Rest 3 Minutes

AMRAP 3:
10 Wallballs (20/14)
Max Power Cleans (225/155)