Monday 11/14/22

By
November 13, 2022
Monday 11/14/22

THE MOBILITY

4 point wrist

90/90

THE WARM-UP

During Board Explanation

A-T-V-T

Air Thruster

Bent Over Reverse Fly

Upright Row

Leg Swings Front to Back

CLEAN WARM-UP

Tall Clean

Hang Clean

Clean

THE STRENGTH

Every :30-:45 for 5:00

Tall Clean

* Only with empty barbell

Then Every 1:15 for 7:00

Hang Clean

Then

6 Rounds on a 4:00 Loop

1  Clean every :30 x 3

*You will do one clean at the start, rest the remainder, one on the  :30, rest the remainder, and another clean at the 1:00

1:00-1:30 Monostructural Machine

Rest Remainder of 4:00

THE MET-CON

6 Rounds on a 2:00 Loop of:

:45 Max calorie Row

Hang Power Clean (HPC)

Max STOH in time remaining (Push Jerk or Push-Press)

THE FINISHER

Death March

Shrugs (w/ DB)

Continue Reading

pushpress gym management software for boutique gyms and fitness studios