08.09.2021 WORKOUT OF THE DAY

August 8, 2021

GENERAL WARM-UP

Mobilize
1:00 Bird-Dog
1:00 Push-Up to Down-Dog
1:00 Active Spiderman

WORKOUT OF THE DAY

[PART 1] “BUILD TO A HEAVY SQUAT CLEAN”
1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

Score = Log all 8 sets

[PART 2] ”SQUAT CLEAN ELIZABETH”

[COMPETE/TRAIN]
For Time:
21-15-9 reps:
Squat Clean (135/95)
Ring Dips

Score = The time it takes to complete the workout
Time Cap = 12:00

[SWEAT]
For Time:
21-15-9 reps:
Squat Clean (95/65)
Ring Dips

POST-WORKOUT

3:00 Recovery/Clean-Up/Scores

:30 Wrist Stretch (each side)
1:00 Shoulder to Floor Stretch (each side)
1:00 Dumbbell Assisted Straddle Stretch

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets:
7 Tempo Eccentric Ring Rows (5s down)
14 Single Legged Weighted Glute Bridges (7/leg)
21 Seated Banded Abductions
28 Banded Pull Aparts
Rest 2:00 between sets.

WORKOUT VARIATIONS

AT HOME
For Time:
21-15-9 reps for time of:
Double Dumbbell Power Cleans (50/35)
Dips off a Chair/Box

EQUIPMENT-FREE
For Time:
21-15-9 reps for time of:
Squat Jumps
Dips off a Chair/Box