12.21.20 Workout of the Day

December 20, 2020

WARM-UP

30 Seconds Each

Active Samson
PVC Pass Throughs
Squats to Medicine Ball

Active Spidermans
PVC Overhead Squats
Medicine Ball Strict Press

Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Medicine Ball Deadlifts

Inchworm to Push-ups
PVC Overhead Squats (More Narrow)
Medicine Ball Slams

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Medicine Ball Thoracic Opener: 2 Minutes

Barbell Ankle Stretch: 2 Minutes

Squat Hold: 1 Minute

STRENGTH

Power Snatch

Heavy 3-Position Power Snatch

WORKOUT OF THE DAY

“Isa-ball”

AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)

AFTER PARTY

Stamina Squats

On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats

Barbell Loaded at 82% 1RM Front Squat

HOME GYM

AMRAP 12:
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats

BEEFED UP OPTION

10 Rounds For Time:
3 Power Snatches (135/95)
15 Wallballs (20/14)

MODIFICATIONS

POWER SNATCH

12 Alternating Single Dumbbell Power Snatches

WALLBALL

12 Single Dumbbell Goblet Squats

12 Single Arm Dumbbell Thrusters (6 Each)