top of page

07/03/23 Tuesday Workout of the Day

Warm Up:

6 minute AMRAP, For Quality:

9 Cal Row

9 Burpees Over Rower

9 Inchworm Push-Ups

- then -

3 minute AMRAP, For Quality:

5 Hollow Rock

30sec Wall Sit


Barbell Prep / Technique

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

into..

3-5 Sets

3 Position Power Clean, adding weight to 60% on each set


METCON

"Nash-Vegas"

3 Rounds, For Time:

32/24 Cal Row

24 Alt Dumbbell Hang Clean and Jerks 22.5/15kg

16 Burpee Box Jumps 24/20''

8 Power Cleans 85/55kg


Time Domain: 15:00-20:00

Time Cap: 20 minutes


Recovery

1:00/1:00 Couch Stretch


Optional Accessories: Core Work

12:00 AMRAP, For Quality

:30/:30 Side Plank Hold


58 views0 comments

Recent Posts

See All

19/07/24 Friday Workout of the Day

Warm-Up 2:00 minute Machine Choice - :20 Wall Thoracic Extensions :30/:30 Couch Stretch 1:00 Alternating 90-90 Hip Switch - 3 Sets, For Quality 25 Double Unders or 35 Single Unders 12 Wall Facing Shou

15/07/24 Monday Workout of the Day

Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - 3 Sets, For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cl

15-19/07/24 Lunchtime

Monday Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cle

Bình luận


Post: Blog2_Post
bottom of page