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Thursday May 11

11 May Posted by in Uncategorized | Comments

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.

Strength: none

Super Set: none

Metabolic Conditioning: “Dockworker”

For calories – 5 ‘cycles’

In 3 min

6 ‘heavy’ power cleans or squat cleans
15 push-ups
Row for max calories

2 min rest

Performance: 105/155
Athletic: 65/105, 10 pushups
Health: 45/65, 10 scaled pushups

Scaling Guide: 80-160 Calories, about 20-25 calories per round.

Scale Up: 135/185lb cleans and kipping handstand push-ups instead of push-ups.

Compare to: February 19, 2017

Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 4 cal

Optional ‘Cash Out’: none

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