03.05.21 WORKOUT OF THE DAY

March 4, 2021

WARM-UP 

30 Seconds Each

Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups
Mountain Climbers
Jumping Jacks
Frog Hops
Low Box Jumps (Step Down)
Slow Burpees
Workout Height Box Jumps (Step Down)

Barbell Warmup

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

Barbell Cycling

On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

WORKOUT OF THE DAY

“One at a Time”

For Time:
30 Burpee Box Jump Overs (24″/20″)
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24″/20″)

AFTER PARTY

Not For Time:

100 Double Unders, 25′ Handstand Walk
50 GHD Sit-ups, 25′ Handstand Walk

80 Double Unders, 25′ Handstand Walk
40 GHD Sit-ups, 25′ Handstand Walk

60 Double Unders, 25′ Handstand Walk
30 GHD Sit-ups, 25′ Handstand Walk

40 Double Unders25′ Handstand Walk
20 GHD Sit-ups, 25′ Handstand Walk

20 Double Unders, 25′ Handstand Walk
10 GHD Sit-ups, 25′ Handstand Walk

HOME GYM

For Time:
30 Bar-Facing Burpees
30 Double Dumbbell Power Clean & Jerks
30 Bar-Facing Burpees

BEEF’D UP

For Load [10 Minute Cap]:
10 Clean and Jerks
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
2 Clean and Jerks

Build in Weight With Each Drop in Reps