270214

Warm-up
20s on 40s off Slamball+Jump x3,
2 Rounds:
Knee grab+Reverse lunge step+Twist back x5/side,
Standing front rack stretch with band x10s x3/side
Strength
EMOM x20, Beginning with an empty bar:
Power clean, Hang clean, Power jerk
WOD
2 min Rowing/2 min Rest x3
In rest intervals perform:
AMRAP Strict HSPU,
AMRAP Ring Dips,
AMRAP Push-ups

POPULAR Posts

SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 

April 22, 2024

21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run  15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200

April 22, 2024

Split jerk tech In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk Dip clean + Split jerk:3 sets

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.