Thursday July 18, 2019

Thursday July 18, 2019

  • Warmup
    • 1 Minute 
      • Easy Bike 
      • Single Leg Glute Bridges (30 Seconds Each) 
    • 45 Seconds 
      • Moderate Bike 
      • Glute Bridges 
    • 30 Seconds 
      • Faster Bike 
      • Air Squats 
    • 15 Seconds 
      • Sprint Bike 
      • Squat Jumps 
    • Modified Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press and Reach 
      • 5 Romanian Deadlifts 
      • 5 Bent Over Rows 
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round 
      • 1 Rope Climbs 
      • 3 Hang Power Cleans (Lighter Weight)  
      • 5 Calorie Assault Bike 
    • *Build to Heavier Barbell Weight *
    • 1 Round 
      • 3 Hang Power Cleans
  • WOD “Skyscraper”
    • AMRAP 6: 
      • 2 Rope Climbs 
      • 6 Hang Power Cleans (165/115) 
      • 12/9 Calorie Assault Bike 
      • Rest 6 Minutes 
    • AMRAP 6:
      • 2 Rope Climbs 
      • 6 Hang Power Cleans (135/95) 
      • 12/9 Calorie Assault Bike
  • Mobility
    • Hanging lat stretch
    • Banded hamstring flossing