09.10.2021 WORKOUT OF THE DAY

September 9, 2021

GENERAL WARM-UP

Mobilize/Activate
:10 Hang on Pull-Up bar + 5 Scap Pull-Ups
:30 Child’s Pose
10 Hollow Ups + 10 Supermans
:30 Up-Dog to Down-Dog
10 V-Ups
:30 Squat & Reach
10 Burpees

WORKOUT OF THE DAY

“IT’S NOT OVER”

[COMPETE/TRAIN] [0:00-9:00] AMRAP 9:
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)

[9:00-15:00]:
Heavy Single Power Snatch

[SWEAT] [0:00-9:00] AMRAP 9:
15 Toes to Bar
10 Deadlifts (96/65)
5 Power Snatches (95/65)

[9:00-15:00]:
Heavy Single Power Snatch

POST WORKOUT

3:00 Recovery / Clean-Up / Log Scores

Stretch
1:00 Pigeon Stretch (each side)
1:00 Banded Hamstring Stretch (each side)

BEYOND THE 60

Bike (Long)
5 Minutes From Easy-Moderate Pace
5 Sets:
5 Minutes Moderate (Damper 2-4)
2 Minutes Recovery (Damper 1)

Cool-Down
5 Minutes at Easy “Cool Down” Pace

[Duration: 45 Minutes]

WORKOUT VARIATIONS

AT HOME
AMRAP 15:00:
20 V-Ups
20 DB Deadlifts
20 Alternating DB Hang Power Snatches (10 each arm)

EQUIPMENT FREE
AMRAP 15:00:
20 V-Ups
20 Alternating Single Leg Good Mornings
20 Burpees