While all our gyms are closed, we keep you moving !
Stay strong and healthy
#strongertogether
HOME/OUTDOOR WOD
AMRAP 8’
30 DB/KB Hang Power Clean
15 Burpees over DB/KB
10 Step-ups
15 Burpees over DB/KB
30 DB/KB Shoulder to overhead
4’ Rest
AMRAP 8’
20 DB/KB Hang Power Clean
15 Burpees over DB/KB
20 Step-ups
15 Burpees over DB/KB
20 DB/KB Shoulder to overhead
4’ Rest
AMRAP 8 ‘
10 DB/KB Hang Power Clean
15 Burpees over DB/KB
30 Step-ups
15 Burpees over DB/KB
10 DB/KB Shoulder to overhead
OUTDOOR POWERLIFTING
A. Deadlift: 4 x 8 reps @ 70-75%
B1. KB/DB shoulder press: 4 x 8-12 reps/s
B2. Dips (box): 5 x 8 reps
[Rest 1-2 min before between B1. and B2.]
OUTDOOR OLYMPIC WEIGHTLIFTING
A. Muscle Snatch: 5 x 5 @ 20-40% E90s
B. Overhead Squat: 5 x 5 @ 50%+ E90s
C1. Shoulder Press: 4 x 10 @ AHAFA
C2. KB Row: 4 x 10 @ AHAFA
[Rest 1-2 min before between C1. and C2.]