04.09.21 WORKOUT OF THE DAY

April 8, 2021

WARM-UP

PVC Warm-Up*

10 Pass-Throughs
10 Overhead Presses
10 Good Mornings
10 Overhead Lunges (in-place)
10 Deadlifts
10 PVC Around-the-Worlds-
*10 Jumping Jacks in between each exercise

SPECIFIC WARM-UP

-Muscle-Up Tutorial

-Bar-Facing Burpee / Deadlift / Wall Ball

WORKOUT OF THE DAY 

“NAPALM”
2 Rounds for Time
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)

INTERMEDIATE
2 Rounds for Time:
5 Muscle-Ups OR 10 Muscle-Up Transitions
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (14/10)

NOVICE
2 Rounds for Time:
10 Muscle-Up Transitions
12 Bar-Facing Burpees
20 Deadlifts (45/35)
25 Wallballs (12/10/)

POST WORKOUT/AFTER BASH 

Clean-Up & Cool Down

Well Earned Rest & Recovery

After taking a minute to shake-off what just happened, ask athletes to start the clean-up and wipe down the equipment

Foam Roller Party

Lower Back

Hamstrings

Calves

IT Band

Quads

Lats (Ouch!)

EQUIPMENT-FREE WORKOUT

2 Rounds for Time:

20 Strict Handstand Push-Ups or Pike Push-Ups

60 Walking Lunges

60 Wide-Stance Unloaded Good Mornings

20 Burpee Broad Jumps