WORKOUT
Warm up – with an empty bar
5 Bar Dead Lifts
5 Jump and Shrug from the hang
5 Muscle Cleans from the hang
5 Front Squats from the hang
5 Hang Power Cleans
x 2 rounds
A. Hang Power cleans , 5-4-3-2-1
Build over each set on decreasing weight
*Rest as needed between
B. 3 sets:
8-10/side Crossbody DB RDL
Rest 20 sec
Standing DB Lateral raises x 10 reps + 10 sec Hold on last rep
Rest 20 sec
12/side Plank side rotations
Rest 20 sec
+
3 min AMRAP:
15/10 Cal Air bike
12 STOH @135/95 or 115/85 or 95/65#
AMRAP in remainder time Alt. Back Rack barbell lunges
Rest 90 sec
x 4 sets
BOOTCAMP
3 sets:
12 left arm Split stance Bent over row
12 right arm Split stance bent over row
Rest 10 sec
15 KB Good Mornings (hug to chest)
Rest 10 sec
50m Uneven Carry (one in front rack + 1 OH )
50m Switch arms
+
Every 6 mins x 4 sets:
400m Run
10/left arm KB Swings
10/right arm KB Swings
10/arm SA KB thrusters
20 Hand taps to KB
MUSCLE
A1. Barbell Strict press @20×1 x 15-12-9- 6
Rest 30 sec
A2. DB Fly laying back on bench x 12 reps x 4 sets
Rest 30 sec
A3. 8-10/arm single arm Ring row @30×1
Rest 30 sec
B. 3 rounds: (arm Burner)
10 DB Front raises
10 DB lateral raises
10 DB High pulls
10 DB Military Strict press
20-30sec DB OH Hold
Rest 90sec b.t
C. Leg burner:
9-12 min EMOM:
Min 1: 30 sec Weighted curtsy lunge
Min 2: 30 sec Front rack KB wall sit
Min 3: 30 sec KB RDL
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