WORKOUT OF THE DAY

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July 20, 2018

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Front Squat (On the 2:00 x 6)

On the 2:00 x 6:
2...

July 20, 2018

:30 Seconds
Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Bench Press...

July 20, 2018

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson + Air Squats

Snatch (EMOM 12)

On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest

Death Race (Time)

5 Rounds:
...

July 20, 2018

Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
3 Air Squats + 1 Broad Jump
Skip for Distance
Skip for Height

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presse...

July 20, 2018

30 Seconds
Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson + Air Squat

Modified Barbell Warmup

5 Stiff-Legged Deadlifts
5 Front Squats
5 Reverse Lunges (Each Leg)
5 Strict Press
5 Elbow Rotations
5 Back Squa...

July 20, 2018

4 rounds of continuous effort:

run to fence and back
30s plank
5 Active Spiderman each side

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:

10/7 Calorie Row
20 DB Snatches
20 Jumping Lunges
30 Double Unders

Metcon (No Measure)

Strength Cash Out

5 rounds:

Max Effort Strict P...

July 20, 2018

:30 Seconds
Active Spidermans
PVC Pass Throughs

Active Samson
PVC Around the World

Air Squats
PVC Pass Throughs (More Narrow)

Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5...

July 20, 2018

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Squat Clean (Emom x 12)

On the Minute x 12 (3 Rounds):
...

July 20, 2018

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Bench Press (4-1-4-1-4-1)

4 Reps @ 77...

July 20, 2018

:30 Seconds
Easy Row
Easy Bike
Push-up to Down Dog

Medium Row
Medium Bike
Active Spidermans

Faster Row
Faster Bike
Air Squats

Snatch Primer 2 (1-1-2 Emom x 7)

On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

Power Snatch...

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Mississauga, Ontario

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