Workout of the Day

Mo 22. Nov

a) mobility 4min
1min foam rolling back
1min lat stretch on foam roller
1min 90/90 stretch
1min hand walk push up

b) warm up 6min
2 rounds
12 box step ups
10 hang muscle cleans (unloaded bar)
8 ring rows
6 burpees

c) chin ups (cycle) 10min
based on max reps
5-9 reps: 4-3-3-3-2
10-14 reps: 9-8-7-7-6
15-19 reps: 12-10-8-8-5
20-24 reps: 18-15-12-10-6
25+ reps: 20-16-12-12-8

d) conditioning 18min
for time
9,6,3 reps
power clean
burpee box jump overs


12,9,6 reps
hang power clean
box jump overs


15,12,9 reps
burpees over the bar

rx 60/40
sc 40/30


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