Workout of the Day

Fitness Level 1

A. 20 minutes of Clean Technique Practice & Hanging Leg Raises

B. For max reps, with a partner:
Minutes 0-7:
Establish a 10-RM Back Squat
 -then, immediately at 7 minutes-
Minutes 7-15:
AMRAP in 8 minutes of:
Hang Power Cleans OR Kettle-Bell Swings
Wall Balls

 

Fitness Level 2

A. Every minute, on the minute, for as long as possible:
20 Double-Unders
2 Power Cleans
*Start at 60% of your 1-RM and add 10/5lbs every minute until you fail. If clean is under 200lbs, add 5lbs, if over 200lbs add 10lbs. 
**20 minute time cap.

B. For max reps, with a partner:
Minutes 0-7:
Establish a 10-RM Back Squat
*Score = combined weight.
-then, immediately at 7 minutes-
Minutes 7-15:
AMRAP in 8 minutes of:
Power Cleans (135/95lbs)
Wall Balls (20/14lbs)
*Both partners work at the same time. Wall balls count for 2 points, power cleans count for 3 points. 

*If time, abs. 

 

Heart & Stroke Fundraiser Workout this Saturday from 10-11am

Final reminder that this Saturday is our Heart & Stroke fundraiser workout from 10-11am. The class will run as normal and the fundraiser is by donation, however a portion at the end will involve a special partner workout for the H&S foundation. If you are in town bring a friend!

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