Workout of
the day

Workout of the Day

Friday, May 24, 2019

-Strength-

Bench Press
*Base the following calculations off of 90% of your 1 Rep Max + 5 lbs.

1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

-Conditioning-

-15:00 Clock-
*Every 3:00 for 5 Rounds, perform:

Run 200m
20/15 Push-ups
3/2 Rope Climbs

*Once you finish your work, rest the remaining time in the 3:00 window.
*Score is your slowest time to complete the work.

***Scaling Options***

Run

-Decrease distance
-Row
-Bike (meters x 2.5)

Push-ups

-Knee Push-ups
-Ring Push-ups
-Bench/Box Push-ups

Rope Climbs

-Rope-ups x 3
-Ring Rows x 5
-Climb halfway

--Mobility--

Hands Inner Laced Overhead Arm Stretch

1. Kneel on the floor with your arms out in front of you.
2. Interlace your fingers palms facing away from you.
3. Keeping your hands interlaced and arms outstretched in front take them up and overhead.
4. Hold for 30 seconds.
5. Gently release and relax through the arms.
6. Repeat 3 times.

Hand and Knee Stretch

1. Hands and knees on the floor with your knees stacked below your hips and wrists and elbows stack below your shoulders.
2. Rotate your palms until your fingers are pointing at you and your wrists are opening forward.
3. Hold for 1 minute
4. Rotate palms until fingers are facing inward toward each other.
5. Hold for 1 minute

Upward Facing Plank (Chest and Shoulder Stretch)

1. Begin sitting on the floor knees bent in front of you.
2. Place your hands about 15 inches behind you a little wider than your hips, facing forward.
3. Bend your elbows slightly and push your hips toward the ceiling. Straighten your arms and keep your chest open and lifted.
4. If you have the strength and mobility then take your head back and straighten your legs.
5. Keep your hamstrings engaged so as not to sag through the hips and loose the stretch.
6. Hold for 1 minute. Release and relax. Then Repeat.

Banded Chest Opener

1. Standing hold a band behind you.
2. Clasp the band with your palms facing forward. There should be just enough tension in the band to feel a good stretch through the chest.
3. Increase the stretch by moving the hands closer together and slowly lifting the behind you.
4. Throughout the Stretch keep the shoulders back.
5. Hold for 1-3 minutes.

Workout of the Day

Friday, May 24, 2019

-Strength-

Bench Press
*Base the following calculations off of 90% of your 1 Rep Max + 5 lbs.

1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

-Conditioning-

-15:00 Clock-
*Every 3:00 for 5 Rounds, perform:

Run 200m
20/15 Push-ups
3/2 Rope Climbs

*Once you finish your work, rest the remaining time in the 3:00 window.
*Score is your slowest time to complete the work.

***Scaling Options***

Run

-Decrease distance
-Row
-Bike (meters x 2.5)

Push-ups

-Knee Push-ups
-Ring Push-ups
-Bench/Box Push-ups

Rope Climbs

-Rope-ups x 3
-Ring Rows x 5
-Climb halfway

--Mobility--

Hands Inner Laced Overhead Arm Stretch

1. Kneel on the floor with your arms out in front of you.
2. Interlace your fingers palms facing away from you.
3. Keeping your hands interlaced and arms outstretched in front take them up and overhead.
4. Hold for 30 seconds.
5. Gently release and relax through the arms.
6. Repeat 3 times.

Hand and Knee Stretch

1. Hands and knees on the floor with your knees stacked below your hips and wrists and elbows stack below your shoulders.
2. Rotate your palms until your fingers are pointing at you and your wrists are opening forward.
3. Hold for 1 minute
4. Rotate palms until fingers are facing inward toward each other.
5. Hold for 1 minute

Upward Facing Plank (Chest and Shoulder Stretch)

1. Begin sitting on the floor knees bent in front of you.
2. Place your hands about 15 inches behind you a little wider than your hips, facing forward.
3. Bend your elbows slightly and push your hips toward the ceiling. Straighten your arms and keep your chest open and lifted.
4. If you have the strength and mobility then take your head back and straighten your legs.
5. Keep your hamstrings engaged so as not to sag through the hips and loose the stretch.
6. Hold for 1 minute. Release and relax. Then Repeat.

Banded Chest Opener

1. Standing hold a band behind you.
2. Clasp the band with your palms facing forward. There should be just enough tension in the band to feel a good stretch through the chest.
3. Increase the stretch by moving the hands closer together and slowly lifting the behind you.
4. Throughout the Stretch keep the shoulders back.
5. Hold for 1-3 minutes.