Daily Workout – Tue, Feb 14
Metcon
1 min Row, Assault Bike,or 200m Run
Then for 8 mins cycle through:
6 Prone Snow Angels
6/side Med Ball Dead Bugs
6/side Med Ball Seated Twists
6 Seated Med Ball Presses
6 Med Ball Squats
6 Barbell Hang Clean and Press
6 Push Jerks
Metcon (4 Rounds for reps)
Complete 4 sets for reps of:
1 min Row for Cals
1 min Wall Balls (20/14)
1 min DUs / Singles
1 min Hang Power Clean & Jerks (135/95 – 95/65 – 75/55)
1 min Med Ball Straight Leg Crunches
Rest 2 mins
Metcon
In 12 mins complete 3 sets of:
8/side Alternating Glute Bridge DB Bench Press
12 Barbell Bent Over Rows (T2120)
15 DB Reverse Fly
Rest 90 secs
Optional Extra Work
Complete 4 sets of:
10 x Shuttle Run (25ft down and back =1 rep)
600m Run
10 x Shuttle Run (25ft down and back = 1 rep)
The focus today is on your Wall Balls and Hang Power Clean & Jerks. Try to hit 2 or 3 sets with a couple of unbroken reps. Don’t go for a max out set, use a strategy you can maintain for each set.