Daily Workouts

Row 500 meters KB Windmill x 10 each side Spiderman x each Inch Worm x 5 Pass Through x 10 ———————- Power Clean – max effort- 5/3/2/1′s Push Press – max effort- 5/3/2/1′s ———————————- KB Swing x 30 Wall Ball x 30 Frog Hop x 30 4

The gym will be closed on Saturday May 25th and  Monday May 27th for Memorial Day Weekend. KB Windmill x 3 each side Pass Through x 6 Samson x 3 each side 3 Rounds —————— Wall Squat x 5 DB Lunge x 5 each leg Proper Push

Front Squat 1 x 5 at 605 1 x 3 at 75% 5 x 3 at 80% Alt DB Press x 60 —————— DB Push Press x 10 Single Leg Box Squat x 5 each Row 150 meters 5 Rounds —————- Pull Aparts x5 over/ x 5

Hang Power Clean – Max Effort – 5/3/2/1/1/1 —————— 10 minute AMRAP -Thrusters (m-95#/W-62#) —————– Pull Ups x 9 Push Ups x 6 Burpees x 3 4 Rounds ————– KB Swimmers x 100 KB Hollow Rocks x 50 TRX Crunch x 100 Incline Row -Bicep Grip- x

Box Fast Feet (x 30)==>Box Jump (x12) – 4 Rounds Lateral Box Jump Test (12″) 3 x 20″x20″ KB Windmill x 10 each side —————————- Sled Drag 20 meters forward/20 meters backwards x 2 Wall Ball x 20 Plyo-Push Up x 5 4 Rounds ——————– Double Long

Jump Rope x 100 Spiderman x 8 each side Jump Rope x 75 Hip Slides x 8 each side Jump Rope x 50 Inchworm x 5 —————- Hang Power Clean 2 x 5 for warm up Power Clean 5 x 5 working up to 80% Back Squat