The Workout of the Day for November 12, 2018

WARM-UP:

400m Run

10 I-Y-T’s each

10 Forward Arm Circles

10 Backward Arm Circles

10 Wrist Circles

10 Band Pull Aparts (palms down)

10 Band Pull Aparts (palms up)

10 Overhead Band Pull Aparts

10 Diagnol Pull Aparts (each direction)

With and Empty Bar:

5 Snatch Grip Deadlift

5 Muscle Snatch

5 Snatch Balance

5 High Hang Snatch

5 Hang Snatch

5 Snatch

METCON:

The Three Wise Men Tribute

“Jeremy”

AMRAP 4min of:

5 Hang Squat Snatch 135/95

10 Over the Bar Burpees

Rest 2 min

“Ben”

AMRAP 4 min of:

10 Power Cleans 135/95

20 Pull-Ups

Rest 2 min

“Beau”

AMRAP 4 min of:

15 Box Jump Overs 24/20

30 Wall Ball Shots 20/14

*Score is total reps.

RX+
185/125

L3
115/80

L2
95/65

L1
75/55

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

Hanging Medicine Ball Hamstring Curl 3 sets x 10-15 reps

DB Calf Raise 2-3 sets x 15-20 reps

Barbell Glute Bridge 2-3 sets x 10-12 reps

Barbell Roll Outs 2 sets x 8-15 reps

DB Side Lean 2 sets x 8-12 reps each

Aaron Kennedy