Wednesday 3.25.2020 (Home Workout)

 

“HOME WORKOUT”

Option 1 (Barbell):
Against a 2-minute clock, complete:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Shoulder to Overhead
Burpees x Max Reps

Rest 2 minutes between sets, and complete FIVE sets for max reps of Burpees

Option 2 (Dumbbell or Kettlebell):
Against a 2-minute clock, complete:
12 Single Arm Snatches (6 each arm)
12 Goblet Squats
12 Single Arm Push Presses (6 each arm)
Burpees x Max Reps

Rest 2 minutes between sets, and complete FIVE sets for max reps of Burpees

Option 3 (Bodyweight Only):
Against a 2-minute clock, complete:
9 Push-ups (or 6 Strict Handstand Push-ups)
12 V-Ups or Tuck-ups
18 Air Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete FIVE sets for max reps of Burpees

***
Adjust reps and loads accordingly so that you have at least 30 seconds to complete Burpees in each round. The recommended loading for the Barbell version is 135/95 lbs, but scale up or down as appropriate. If you only have one DB or KB, and it is too heavy for Option 2, please let us know, and we can give you another scheme.

This should be a tough one — enjoy!

“AEROBIC DEVELOPMENT”

40 Minute Run @easy pace
*Every 5 minutes, complete:
10 Push-ups
20 Air Squats
30 Second Hollow Hold

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