02.24.21 WORKOUT OF THE DAY

February 23, 2021

WARM-UP

30 Seconds Each

Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Down Dog
Active Twisted Cross
Lateral Squats
Warrior Squats
Air Squats

Barbell Warmup

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

MOBILITY 

Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Single Arm Lat Stretch on Wall: 30 Seconds Each Side

WORKOUT OF THE DAY

“Wise Men”

AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)

Barbell Complex

7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead

AFTER PARTY

Midline Recovery

5 Rounds Not For Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions
15/12 Calorie Bike

*Pause 1 Second at the Top of Each Hip Extension”

HOME GYM

3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks

Rest 3 Minutes

BEEF’D UP

On the Minute x 20:
Minute 1:
3 Power Cleans
3 Front Squats
3 Push Jerks

Minute 2:
AbMat Sit-ups

Athletes Choose Barbell Weight

What We’re Looking For:

Singles on Power Cleans

Unbroken Front Squats + Push Jerks

Enter Barbell Heaviest Weight Used + Total Sit-ups Completed Over the 10 Rounds