Thursday June 13, 2019

Thursday June 13, 2019

Events & Announcements

New Schedule in effect. Sign In!!!!!!
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
Teams of 2 Relay
AMRAP 8:
8 AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
8 AbMat Overhead Walking Lunge (Left Arm)

Other Parter: Dumbbell Front Rack Hold (35’s/25’s)

Mobility
Couch Stretch: 1 Minute Each Side

Skills & Drills
ABMAT SIT-UPS
Focus: Knee Position
Movement Prep
5 Butterfly AbMat Sit-up
5 Knees Forward AbMat Sit-ups

LUNGES
Focus: Balance
Movement Prep
16 Alt Lunge (Hands Free)

Movement Substitutions
Box Step-ups

DUMBBELL POWER CLEANS
Focus: Touching the Ground
Movement Prep
Performed With Lighter Weight:
10 Deadlifts (Light Touch to Ground)
5 Clean Pulls
10 Second Front Rack Hold (Quarter Squat)
5 Hang Power Cleans
5 Power Cleans

Workout Prep
1 Round
16 Alt Lunges
10 AbMat Sit-ups
5 Dumbbell Power Cleans

Build to Workout Weight

1 Round
8 Alt Lunges
5 AbMat Sit-ups
5 Dumbbell Power Cleans

Training
5 Rounds:
32 Alternating Lunges
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50/35)