Sunday June 9, 2019

Sunday June 9, 2019

Events & Announcements
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac

 http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
EMOM 6:
3 Rounds:
1st Minute: Easy Row
2nd Minute: 5 Burpees Over the Row + 10 Air Squats

Dumbbell Warmup
Performed with 2 Light Dumbbells:
5 Romanian Deadlifts
5 Muscle Cleans
5 Front Rack Reverse Lunges (Each)
5 Front Squats
5 Strict Press & Reach

Mobility
Couch Stretch: 2 Minutes Each Side
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Assisted Saddle Stretch: 45 Seconds Each Direction

Skills & Drills
ROW
Focus: Hands
Movement Prep
20 Seconds of Hand Punches From Finish Position
20 Seconds Moderate Row

FARMERS CARRY
Focus: Down and Back
Movement Prep
With Lighter Weight:
100 Meter Farmers Carry

POWER CLEANS
Focus: Elbows
Elbows Outside of Knees in the Set-up
Elbows Long on the Jump
Elbows Close and Fast on the Turnover
Movement Prep
With Lighter Weight:
5 Deadlifts
5 Jump Shrugs
5 Hang Power Cleans
5 Power Cleans

Workout Prep
1 Round
5 Calorie Row
50 Meter Dumbbell Farmers Carry
5 Dumbbell Power Cleans
50 Meter Dumbbell Farmers Carry

Build to Workout Weight

1 Round
5 Calorie Row
25 Meter Dumbbell Farmers Carry
5 Dumbbell Power Cleans
25 Meter Dumbbell Farmers Carry

Training
AMRAP 15
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)