Lockdown 2.0 – Thursday 21th January 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

For Time: Time Cap 12’
27 Burpees over DB/KB
21 DB/KB Single Arm DL
21 DB/KB Hang Power Clean
21 Burpees over DB/KB
15 DB/KB Single Arm DL
15 DB/KB Hang Power Clean
15 Burpees over DB/KB
9 DB/KB Single Arm DL
9 DB/KB Hang Power Clean
9 Burpees over DB/KB
3 DB/KB Single Arm DL
3 DB/KB Hang Power Clean

OUTDOOR POWERLIFTING

A. Front squat:                                                    2 x 9 @ 70%
B1. db KB stiff legged deadlift:                         4 x 8-12 reps 
B2. Tempo weighted push ups:                       4 x 10 reps [TEMPO 3011]                                       

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk:                          4-6 x 3 @ 60%+ E90s
B. Hang Power Snatch:                                     8-10 x 1 @ 50%+ E60s
C. Clean Pull:                                                      4 x 4 @ 80%+ E2MOM