03.17.21 WORKOUT OF THE DAY

March 16, 2021

WARM-UP 

30 Seconds Each

Jumping Jacks
Glute Bridges
Lateral Hops Over Barbell
Alternating Bird Dogs
Max Height Vertical Jumps (In Place)
Down Dog
Single Unders
Active Samson
Double Taps
Jumping Air Squats

Barbell Warmup

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

MOBILITY

Calf Stretch on Post: 30 Seconds Each Side

Pigeon Post + Wrist Stretch: 1 Minute Each Side

STRENGTH

Barbell Cycling

15-10-5:
Unbroken Power Cleans

WORKOUT OF THE DAY

“Power Play”

AMRAP 7:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders

Add 1 Power Clean Per Round

AFTER PARTY

Ring Muscle-ups

5 Sets:
30% Max Ring Muscle-ups

Rest as Needed Between Sets

HOME GYM

AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders

Add 3 Double Dumbbell Power Cleans Per Round

BEEF’D UP

10 Rounds [30 Minute Cap]:
3 Power Cleans
15 Hand Release Push-ups
30 Double Unders

Enter Weight Used For Each Round