03/17/2023 Friday’s Workout
by Ana Liston
WARMUP
1-2 ROUNDS
10 Up-Down
10 Lateral Jumps Over Bar
10 Kip Swings
8 OH Press
6 Groiners + Twist
Intoโฆ
6 Burpees Over Bar
6 BB Muscle Clean
6 BB Push Press
6 BB Front Squat
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Squat Clean Thruster
(Score is Weight)
WORKOUT
“SHAMROCK SHAKE”
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
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Workout of the Day
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10/13/2024 Sunday’s Workout
WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Intoโฆ 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading
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