Wednesday, July 8, 2020


Published July 7, 2020


WORKOUT:

Warm up:

Mobility 5-6 mins into…

1 min Alternating Box step ups 

30 sec Jumping Jacks 

30 sec push ups

1 min Alternating Box step ups

+

1 rounds: (empty barbell )

7 deadlifts 

7 hang muscle cleans 

7 Hang power cleans 

7 Front squats 

7 Push jerk 

then:

A. Every 90 sec x 6-7 sets :

2 Power cleans + 1 Front squat +.2 Push jerks 

*build to a tough set or quality reps 

B. Every 2 mins x 8 mins :

6 Barbell Strict press (take barbell from floor)

8 alternating Front rack Barbell reverse lunges 

+

3 min AMRAP:

3 deadlifts @185/135# or 135/95#

6 push ups

9 box jump overs @20”

1 min rest x 4 rounds 

*pick up where you left off each round

 

BOOTCAMP:

6 min AMRAP :

2-4-6-8 etc…

Man Makers

20 double under or Hops over DB

Rest 3 mins

6 min AMRAP:

2-4-6-8 etc…

DB Hang power Clean + Jerk 

20 Mountain climbers 

Rest 3 mins 

+

3 rounds for time:

200m Run 

10 DB Thrusters

10 V-ups or Tuck ups


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