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.]