08.26.2021 WORKOUT OF THE DAY

August 25, 2021

GENERAL WARM-UP

Mobilize/Activate
:60 Squat Hold
:20 PVC Pass Throughs
10 Air Squats (to a medball)
:20 PVC Front Rack Hold
5 PVC Front Squats (to a medball)

WORKOUT OF THE DAY

”HEAVY DAY: HANG SQUAT CLEAN”

[ALL TRACKS]
Hang Squat Clean
For Load:
3-3-3-3-3

Increase load every set
Less experienced athletes: 5-5-5-5-5
Additionally, if lifting for the heaviest load is not your goal today, also increase reps per set to 5 in order to stay in line with the intended stimulus.
Score = Log all lifts. Score is heaviest set.

COOL-DOWN

2 minutes to clean-up, log scores.

Tabata Toes-to-Bar
8 Intervals of:
20 seconds of TTB reps
10 seconds of rest

Score = lowest round. Log number of reps for all 8 rounds.

Stretch
1:00 Happy Baby
1:00 Pigeon Stretch on Box (each side)

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
5 Sets:
:30 Front Rack Hold (Build in Weight)
:30 L-Sit (Accumulated)

WORKOUT VARIATIONS

AT HOME
For Time:
30 Double Dumbbell Hang Squat Cleans
50 Double Dumbbell Front Squats

Then: Tabata Toe Raises

EQUIPMENT-FREE
3 Rounds of 2:00 on 1:00 Off:
AMRAP:
10 Broad Jumps
10 Squat Jumps

Then: Tabata Toe Raises