Monday 4.13.20
Warm-up Prep (10-15 Minutes)
2 Rounds
1 Min Quad foam Roll
:30 Straight Arm Pectoral Rig Stretch each arm
:30 Bent arm Pectoral Rig Stretch each arm
500m Row
10 Push-ups
5 Strict Pull-ups
:30 Lat foam roll each side
:30 Ab Stretch
Strength - Front Squat
EMOM x 10
4 Front Squats
70-75% of 1 RM
WOD (Workout of the Day)
"Silverback"
Reps of 10, 9, 8 down to 1
Squat Cleans 75/45
Chest to Bar
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 8-15 Minutes
- The weight is light and the movements are fast, this will be a fast grinder that will feel like it won't end, but it's faster than you think. Get into your rhythm by round 7 and go into cruise control with emphasis on speed.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lighter weight, banded pull-ups/c2b or jumping of the same