Workout of the day

Workout of the day

Friday – 2/8/2019

The Workout for Friday is:



3 Sets

-30 sec Row

-30 sec Burpees


5/5/5 Multi Directional Band Pull-Aparts

2 Wall Walks

7 Single Arm Ring Rows


EMOM x 10

Odd – 5 to 8 Strict Push-Ups or HSPU

Even – 3 to 6 Strict Chin-Ups or Ring MU


AMRAP x 10

2 Rounds

-30 Power Snatches (75/55)

-30 Toes-to-Bar

Then max cal machine in remaining time.

*The goal here is work capacity. You have to control your breathing and movement cadence in order to move consistently and constantly. There are only two rounds but you have to have a plan for the first round in order to execute on the second round. Not much room for error here. Once again, like most Open style workouts, we also have 2 movements that have similar demands on the body (hip hinges). Even though the snatch is a hip extension movement, the way down with the barbel needs to be taken into consideration as much as on the way up. Same can be said about the TTB the main focus is the hip and abdominal flexion but the extension is also important to take into consideration. This information can help you anticipate the effects of the workout and formulate a strategy accordingly.



3 Rounds

-30 Band Pull-Aparts

-30 Banded Flies

-30 Banded Tricep Extensions

[Post. Chain]

4 Sets

-8 Heavy RDLs

-20 Prone Hamstring Curls w/ Band (CLICK HERE)


5 x 25 GHDSU

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