Workout of the Day

SHREDDED to 2019 Day 45 1. Warm-up  : 3 Steady Rounds 40m bear walk 12 Dumbbell Thrusters light 20/15 Calories on Assault Bike 2. Accessory Kipping Ring Dips 5×20 3. Met-Con   4 Rounds 100 Double Unders 10 MedBall Cleans 25 Wallballs 30/20lbs 4. Mobility 1. Toe Touch Push Up Hops (0:30) https://youtu.be/IyTVuvsJd4Y https://youtu.be/-nk0GqeSTJs  

SHREDDED to 2019 Day 44 1. Warm-up  : AMRAP 4 Minutes 10 Overhead Squats 100m Run Stretch: Couch Stretch 1:00/side 2. Strength Back Squat Speed Work 8×3 @ 65% 3. Met-Con   AMRAP 7 Minutes 5 Power Snatch 155/105lbs 7 Chest to Bar Pull-Ups 4. Mobility 13. Flutter Twist (3:21) https://youtu.be/1Tc8MdmTyBw https://youtu.be/eZvy51ucmOc

SHREDDED to 2019 Day 43 1. Warm-up  : 4 Steady Rounds: 10 Lateral Squats 10 Box Jumps Run 200m 2. Strength Push Press 4×3 @ 85% 3. Met-Con   40-30-20-10 Bumper Squat (hug) 25/15kg GHD/ AbMat Sit Ups Run 200m before each round (200m then 40/40, 200m then 30/30, etc) 4. Mobility 3x 1min hang and swing https://youtu.be/X6-DMh-t4nQ    

SHREDDED to 2019 Day 42 1. Warm-up  : Straight Through 600m  Row 3 Rope Climbs 3×10 Zercher Squat 2. Strength Back Squat Work up to a heavy single around 90% then 5×3 @ 85% 3. Met-Con   4 Rounds: 3 Legless Rope Climbs 15 Shoulder to Overhead 155/105lbs Run 300m Rest 1:00 4. Mobility 3. Hip Dip With Rotational Reach (0:54) https://youtu.be/1Tc8MdmTyBw https://youtu.be/sAJ2xIET5hg

SHREDDED to 2019 Day 41 1. Warm-up  : Run 200m 30 Goblet Squats 20 Burpees to Target Stretch: Calves/Achilles 2. Oly Clean and Jerk 2-2-2-2-2 3. Met-Con   10 Rounds 2 Squat Clean and Jerk 225/155lbs 4 Bar Muscle Ups 10m Handstand Walk 4. Mobility Hallow hold tabata https://youtu.be/yTNZ9PQKWEw      

SHREDDED to 2019 Day 40 1. Warm-up  : 3 Steady Rounds 40m Walking Lunge with Plate Overhead @ 10kg 20 Calories Bike 2. Strength Pause Overhead Squat 2-2-2-2-2 80%+ 1RM 3. Met-Con   AMRAP 30 Minutes Run 200m 15 Toes to Bar 15 Deadlift 185/125lbs 4. Mobility 11. Cobra (2:56) https://youtu.be/8Wa63Ov4RM0 https://youtu.be/op9kVnSso6Q

SHREDDED to 2019 Day 39 1. Warm-up  : AMRAP 4 Minutes 10 Pull Ups 15 Jumping Squats 30 Double Unders Stretch: Couch Stretch 1:00/side 2. Strength Front Squat Speed Work 8×3 @ 62.5% 3. Met-Con   3 Rounds 15/10 Calories on Assault Bike 10 2KB Front Squats 32/24kg 4. Mobility 19. Suspension Trainer Ab Extensions (4:22) https://youtu.be/8Wa63Ov4RM0