Wednesday 3.25.2020 (Home Workout)

"HOME WORKOUT"

Option 1 (Barbell):Against a 2-minute clock, complete:12 Deadlifts9 Hang Power Cleans6 Front Squats3 Shoulder to OverheadBurpees x Max RepsRest 2 minutes between sets, and complete FIVE sets for max reps of BurpeesOption 2 (Dumbbell or Kettlebell):Against a 2-minute clock, complete:12 Single Arm Snatches (6 each arm)12 Goblet Squats12 Single Arm Push Presses (6 each arm)Burpees x Max RepsRest 2 minutes between sets, and complete FIVE sets for max reps of BurpeesOption 3 (Bodyweight Only):Against a 2-minute clock, complete:9 Push-ups (or 6 Strict Handstand Push-ups)12 V-Ups or Tuck-ups18 Air SquatsBurpees x Max RepsRest 2 minutes between sets, and complete FIVE sets for max reps of Burpees***Adjust reps and loads accordingly so that you have at least 30 seconds to complete Burpees in each round. The recommended loading for the Barbell version is 135/95 lbs, but scale up or down as appropriate. If you only have one DB or KB, and it is too heavy for Option 2, please let us know, and we can give you another scheme.This should be a tough one -- enjoy!

"AEROBIC DEVELOPMENT"

40 Minute Run @easy pace*Every 5 minutes, complete:10 Push-ups20 Air Squats30 Second Hollow Hold