Saturday 5.16.2020 (Home Workout)

 

“HOME WORKOUT”

“The Chief”
Against a 3-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lb)
6 Push-ups
9 Air Squats
Rest 60 seconds between sets, and complete a total of five sets for max rounds and reps. Pick up each set where you left off for one running total of rounds and reps.

*If you have two Dumbbells, use those for the Power Cleans, bringing them to the knee (or just below) to begin each rep.

*An alternate version, if you have a Kettlebell (or a single Dumbbell):
3 Push-ups
6 Kettlebell Swings (or Dumbbell Russian Swings, or Dumbbell Snatches, if you prefer)
9 Air Squats

“AEROBIC DEVELOPMENT”

Every 90 seconds, for 21-30 minutes (14-20 sets):
Run 300m or Row 400m

**The goal is 40-50 seconds of work that you are able to keep consistent from set to set.

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