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

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

AMRAP 3’
12 DB/KB Hang Snatch
6 Burpee Box Jump over

Rest 1’

AMRAP 3’
10 DB/KB Power Clean and Jerk
8 V-ups

Rest 1’

AMRAP 3’
12 Burpee Box Jump over
6 DB/KB Hang Snatch

Rest 1’

AMRAP 3’
10 V-ups
8 DB/KB Power Clean and Jerk

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ: 4 x [16 Lunges, alt + 4 BSQ]
B1. KB/DB Bench press: 4x 8-12
B2. db KB/DB bent over row: 4x 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 6 @ AHAFA Rest 1min before C2.
C2. DB Rotation Row 4 x 12 @ AHAFA Rest 1min before C1.

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