05.04.21 WORKOUT OF THE DAY

May 3, 2021

 WARM-UP 

:30 Box Step ups to 20”

:30 Active Spiderman

:30 Glute Bridges

:30 Box Step ups to workout height

PVC “GRACE” (30 Clean and Jerks) – Ooooo fun!

Mobility

:30 Pigeon Pose on Box (Each Side)

Child’s Pose on Box: 1:00

BURPEE BOX JUMP OVER 

Focus: Step up. Jump. Land proud. Turn on top. Step Off

POWER CLEAN & JERK 

Focus: Grip: Finding the ideal width and style

WORKOUT OF THE DAY

“SHIN GUARD”

For Time:
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (135/95)

Modification 1

For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (115/80)

Modification 2

For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (95/65)

GROUP STRETCH

Forearm Stretch: 30 Seconds
Active Twisted Cross: 1 Minute

Pigeon Post + Wrist Stretch: 1 Minute Each Side

BEYOND THE 60

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 Banded Triceps Extension

AT HOME

For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
18-30-42
Single Dumbbell Hang Clean and Jerks
(Switch Arms Every 6 Reps)

EQUIPMENT-FREE

For Time:
9-15-21:
Burpees Over an Object
18-30-42
Push-Ups