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

Stay strong and healthy

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HOME/OUTDOOR WOD

WOD : 2 Rounds of

AMRAP 6’
21 DB/KB Snatch
15 DB/KB Front Rack Lunges (forward)
9 Burpees Tuck Jump

Rest 3’

AMRAP 6’
21 DB/KB Hang Clean
15 DB/KB OH Lunges (forward)
9 Reverse Burpees

Rest 3’

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ:        4 x [10 Lunges, alt + 8 BSQ]
B1. KB/DB Bench press:                          4 x 8-12
B2. db KB/DB bent over row:                  4 x 8-12

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean:                                        5 x 5 @ 20-40% E90s
B. Front Squat:                                           5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press:                                          4 x 5 @ AHAFA 
C2. DB Rotation Row:                               4 x 10 @ AHAFA 

[Rest 1-2 min before between C1. and C2.]