The Workout of the Day for June 6, 2019

WARM-UP:

Two sets of:

Perform 30 sec on each side of the following:

Station 1 - Banded Palloff Hold

Station 2 - Banded Good Mornings

Station 3 - Single Leg Glute Bridge Hold

Station 4 - Side Plank Hold

Station 5 - Reverse Snow Angels

Move through with as little rest between movements as possible.

METCON (Performance/Fitness):

EMOM 30min (6 sets) of:

Minute 1 - 8 Deadlifts @ 70% 1RM (Fitness - 8 Double KB Deadlifts)

Minute 2 - 16 Walking Lunges with Farmer’s Carry 70/53

Minute 3 - 6 Bar Muscle Ups (Fitness - 8 Strict Toes to Bar of Hanging Leg Raises)

Minute 4 - 12 Parallette Shoot Throughs

Minute 5 - 40 sec Prone Plank

*Scaled options for Bar Muscle-Up - 6 Strict Pull-Ups or 6 Jumping Bar Muscle Ups.

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (Competition/General):

Every 3 min for 15 min (5 sets):

Clean + 2 Front Squats

Sets 1-3: 70% 1RM Clean

Sets 4-5: 80% 1RM Clean

Then

Every 2 min for 4 min (2 sets):

1 Clean @ 87.5% of 1RM Clean

Aaron Kennedy