Tuesday, June 30, 2020


Published June 29, 2020


WORKOUT

Warm up:

1 min Jump rope singles

30 sec lunge with thoracic twist 

30 sec mountain climbers

1 min Jump rope singles 

Into… Mobility then….

2 rounds:

10 Banded good mornings

10/side banded steps

20 banded pull aparts

+

A1. Deadlift @11x1, 6-5-4-3-2 - build in weight as reps go down (still stay lighter slow back into it)

Rest 30 sec

A2. Strict Supinated grip Weighted pull up @20x1, 6-5-4-3-2 (Negative pull ups or Ring rows alternative )

Rest 30 sec

+

B.  For time:

75 Double under Buy in or 150 singles

10 Bar facing burpees 

10 Power cleans @ 135/95# or 95/65

8 bar facing burpees

8 Power cleans  @135-95# or 95/65

6 Bar facing burpees

6 Power cleans @135/95# or 95/65

4 Bar facing burpees 

4 Power cleans @135/95# or 95/65

2 bar facing burpees

2 Power cleans @135/95# or 95/65

75 double under cash out or 150 singles

 

BOOTCAMP

3 mins on / 1 min rest :

Set 1:

10 Med ball squat cleans 

20 Double udders or 40 singles or Jumping Jacks

Set 2:

15 Med ball Deadlifts 

50m Run with Ball on shoulder 

Set 3:

5/side Med ball side ball slams

15 Med ball OH Push press 

x 3 times through 

Core finisher : 

20 med ball sit ups

20 Med ball toe toe touches 

20 med ball Russian twist


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