One year ago today we had our last workout indoors before the lock down. We are thankful for all the support we received from our members. Saddened by the lives lost and lingering side effects that many experience. Grateful for the first responders, grocery workers and all the people that risk their lives for our conveniences. Today we celebrate our future, a future of health, gratitude and never taking anything for granted again.
Barbell Cycling
15-10-5:
Unbroken Power Cleans
WOD
AMRAP 7:
1 Power Clean 105/155 M80/115
30 Double Unders
2 Power Cleans 105/155 M80/115
30 Double Unders
3 Power Cleans 105/155 M80/115
30 Double Unders
…
Add 1 Power Clean Per Round
GENERAL WARM-UP
30 Seconds Each
Jumping Jacks
Glute Bridges
Lateral Hops Over Barbell
Alternating Bird Dogs
Max Height Vertical Jumps (In Place)
Down Dog
Single Unders
Active Samson
Double Taps
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Calf Stretch on Post: 30 Seconds Each Side
Pigeon Post + Wrist Stretch: 1 Minute Each Side
AFTER PARTY
3RNDS
WORKOUT VARIATIONS
HOME GYM
AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders
…
Add 3 Double Dumbbell Power Cleans Per Round
MODIFICATIONS
POWER CLEANS
- Double Dumbbell Power Cleans (Climb By 3’s)
- Single Dumbbell Power Cleans (Climb By 6’s)
DOUBLE UNDERS
- Reduce Reps
- Double Taps
- Single Unders (45)
- 30 Second Time Cap