Wednesday 08-05-2020 Workout Of the Day

A. 20 min circuit
2x sled push
16 alt seated DB strict press
5/side Bulgarian split squats
16 KB gorilla rows

B. 10 min ladder
DB hang snatch @35/50#
Box jumps @20/24″

Workout Notes/Intentions: Part A is a strength circuit that alternates between upper and lower body. Athletes will start in different places to allow for spacing and shared sleds. For the sled pushes, after your two lengths, you will be responsible for spraying and wiping down the uprights of the sled. (Just be thankful for the extra rest!) Seated strict press will be from the floor with legs extended straight out in front of you. Alternate each rep, for a total of 16 reps, 8 per side. The split squats will be done with back foot elevated on a bench or box. Gorilla rows will be 16 total alternating, 8 per side. Use kettlebells so you can maintain positioning and touch the floor each rep. You should be able to move through 4-5 rounds or so in the 20 minutes. 

Part B is an ascending ladder. The hang snatches are total reps (i.e. round of 10 is 5 per side). You do not need to alternate them, and it will likely be quicker and more efficient to do all reps on one side before switching to the other. Box jumps must be stood up tall at the top, and stepping down is encouraged.