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Mindset:
“I can say the willingness to get dirty has always defined us as an nation, and it’s a hallmark of hard work and a hallmark of fun, and dirt is not the enemy.”
–Mike Rowe
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Nutrition:
Focusing on Real Food Not Food Products
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Movement:
A. MWOD:
Front Rack Mobility
B. Weightlifting:
12-15min to find:
5-3-1 Hang Power Clean
*Warm-up and then work up to a weight that’s heavy for 5 reps on the Hang Power Clean. This will be the first set. Then, add some weight and perform a set of 3. Then, add some weight and perform a heavy single. Then you’re done!
*Input the heavy single into Wodify.
C. Metcon:
16min Ascending Ladder:
3-6-9-12-15-18-21-etc…
Hang Power Cleans (115/80)
Wall Balls (20/14)
Front Rack Mobility
B. Weightlifting:
12-15min to find:
5-3-1 Hang Power Clean
*Warm-up and then work up to a weight that’s heavy for 5 reps on the Hang Power Clean. This will be the first set. Then, add some weight and perform a set of 3. Then, add some weight and perform a heavy single. Then you’re done!
*Input the heavy single into Wodify.
C. Metcon:
16min Ascending Ladder:
3-6-9-12-15-18-21-etc…
Hang Power Cleans (115/80)
Wall Balls (20/14)
*******
Post WOD Recovery:
Quad Smash
Couch Stretch – 1min/side
