1.25.21 WORKOUT OF THE DAY

January 24, 2021

WARM-UP

1 Minute Each

Single Unders
Active Samson
Single Leg Glute Bridges (30 Seconds Each)

40 Seconds Each

Double Taps
Push-up to Down Dog
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY 

Front Rack Stretch: 40 Seconds

Forearms Stretch: 40 Seconds

Pec Stretch On Wall: 40 Seconds Each Side

WORKOUT OF THE DAY

“Wonderworld”

For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees

AFTER PARTY

Stamina Squats

On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats

Barbell Load For Both Lifts: 60-62% 1RM Front Squat

HOME GYM

For Time:
21 Double Dumbbell Clean and Jerks
100 Double Unders
15 Double Dumbbell Clean and Jerks
100 Double Unders
9 Double Dumbbell Clean and Jerks
100 Double Unders

BEEFED UP OPTION

For Time:
100 Double Unders
21 Power Cleans (185/135)
21 Bar-Facing Burpees
100 Double-Unders
15 Power Cleans (185/135)
15 Bar-Facing Burpees
100 Double-Unders
9 Power Cleans (185/135)
9 Bar-Facing Burpees