10.19.20 Workout of the Day

October 18, 2020

WARM-UP

Run Warmup

400 Meters Easy

30 Seconds Each

Active Spidermans
Air Squats
Mountain Climbers
Air Squats
Frog Hops
Air Squats

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: 45 Seconds

Forearms Stretch: 45 Seconds

Squat Hold: 45 Seconds

STRENGTH

Thruster

On the 1:30 x 6 Sets:
3 Thrusters

WORKOUT OF THE DAY

“Down to Earth”

7 Rounds For Time:
200 Meter Run
7 Thrusters (95/65)
7 Burpees

AFTER PARTY

Gymnastics Conditioning

AMRAP 7:
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
10 Alternating Pistols
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
10 Alternating Pistols
3 Pausing Strict Handstand Push-ups
3 Strict Handstand Push-ups
3 Kipping Handstand Push-ups
10 Alternating Pistols

Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

Pistols Stay Fixed at 10 Reps in Between Each Round

Pausing Strict Handstand Push-ups: 1 Second with Head to Floor

HOME GYM

7 Rounds:
200 Meter Run
7 Double Dumbbell Thrusters (50’s/35’s)
7 Burpees