Workout of the Day: 07-10-14 Thursday

Gymnasty

1) 4 x 20” (seconds) – Box Hamstring Stretch 

2) 3 x 10 – Arch to Hollow Rolls

Mobility

Front Rack

Parkland

Olympic

15 Clean Pulls from below the knee (PVC)

15 Clean Pulls from above the knee (PVC)

15 Clean Pulls from mid-thigh (PVC)

15 Clean Turnovers (scarecrow to FR position)

15 Snatches

Conditioning

For time:

10 Med Ball Clean to Thruster (20#/14#)

2 Wall Walks 

200m Run 

10 Med Ball Clean to Thruster (20#/14#)

2 Wall Walks

400m Run

10 Med Ball Clean to Thruster (20#/14#)

2 Wall Walks

600m Run 

*15 minute cap

SUBU

Olympic

15 minutes to establish a 2RM – Clean (Power Position)

Conditioning

For time:

2 Power Clean & Jerk (185#/115#)

2 Rope Climbs/Wall Walks 

200m Run 

4 Power Clean & Jerk (185#/115#)

4 Rope Climbs/Wall Walks

400m Run 

6 Power Clean & Jerk (185#/115#)

6 Rope Climbs/Wall Walks

600m Run 

*15 minute cap

North Shore

Olympic

15 minutes to establish a 2RM – Clean (Power Position)

Conditioning

For time:

2 Power Clean & Jerk (225#/155#)

2 Legless Rope Climbs 

200m Run 

4 Power Clean & Jerk (225#/155#)

4 Legless Rope Climbs

400m Run 

6 Power Clean & Jerk (225#/155#)

6 Legless Rope Climbs

600m Run 

*20 minute cap