03/01/2023 Wednesday’s Workout
by Ana Liston
WARMUP
:30 Row – Just Legs + :30 Row – Just Arms
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
10 Tuck-Ups
Intoโฆ
1:00 Row @ 20-25 S/M
5 Hang Power Cleans
10 Strict Press
10 V-Ups
Intoโฆ
1:00 Row @ 25-30 S/M
5 Power Cleans
5 Tempo Strict Press (31×1)
10 Hanging Knee Raises
STRENGTH
Push Press for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Press
(Score is Weight)
WORKOUT
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*NOTE: W.O.W. this our pick for epic workout of the week! Remix of Painkiller last seen in 2022!
(Score it Total Reps)
OPTIONAL COOL DOWN
2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child’s Pose
(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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