Torek 03.09.2019

2019 Time to WORK  Week 1 Day 1

1. Warm Up:

100 Meter Run+ 15 Barbell Thrusters

200 row+ 10 Barbell Thrusters

100 Meter Run+ 15 Barbell Thrusters

200 row+ 10 Barbell Thrusters

2. Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

3. Metcon (AMRAP – Rounds)

Quick and Dirty Today…

1 Rounds:
4min. EMOM:
10/8 Cal Row
immediately into;
4min. EMOM:
10 Hang Power Cleans 135/95
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 225/155

This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.

4. Mobility

Broken cat vs camel back