02.19.21 WORKOUT OF THE DAY

February 18, 2021

WARM-UP 

1 Minute Each

Box Step-ups
Wall Squats
Inchworm to Push-up
Straight Leg Sit-ups
Arch Ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY 

Wall Twist: 1 Minute Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Ankle Stretch: 1 Minute Each Side

WORKOUT OF THE DAY

“Hurts So Good”

AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)

AFTER PARTY

Handstand Walk Conditioning

Not For Time:
50 AbMat Sit-ups, 25-50′ Handstand Walk
40 AbMat Sit-ups, 25-50′ Handstand Walk
30 AbMat Sit-ups, 25-50′ Handstand Walk
20 AbMat Sit-ups, 25-50′ Handstand Walk
10 AbMat Sit-ups, 25-50′ Handstand Walk

HOME GYM

AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alternating Single Dumbbell Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters

BEEF’D UP

[On the 0:00]
5 Rounds:
30 Double Unders (45 Single Unders)
10 Strict Press (95/65)

[On the 10:00]
5 Rounds:
1 Minute Back Rack Reverse Lunges (95/65)
1 Minute Rest

[On the 20:00]
5 Rounds:
30 Double Unders (45 Single Unders)
10 Push Press (95/65)