Workout of the Day
15 min to build to tough complex of:
3 Clean Pulls/3 Power Cleans/3 Front Squats
Record highest weight
Movements:
Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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3 ROUNDS FOR TIME
10 Front Squats (155/105)|(115/75)
20 Russian KB Swings (70/53)|(53/35)
30 KB Goblet Lunges
(Score is Time)
KG BB: (70/55)|(50/35)
KG KB: (32/24)|(24/16)
Movements:
Front Squat | Kettlebell Swing | Kettlebell Swing (Russian) | Walking Lunge
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At Home
VIDEO: https://vimeo.com/582514485/caada24d29
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees
(No Measure)
Movements:
Burpee | Deadlift | Dumbbell Deadlift | Row
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4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row
(Score is Weight)
Movements:
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3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –
(Score is Reps)
MOBILITY VIDEO:
https://vimeo.com/516327019/2eaeec8743
Movements:
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Boot Camp
Warm-up & Dynamic stretches
AMRAP 5:
10 lunges
8 plate jumps
6 narrow stance squats w/plate
4 squat thrusts
AMRAP 8
1-2-3-4-5-etc.
Box jump
Dumbbell thruster
Bent over row
Mobility!
Movements:
Box Jump | Dumbbell Thruster | Row | Thruster | Walking Lunge
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