Monday Mar 28

Clean Complex

Warm Up

200m Row or 400m Bike

20 Lunges

200m Row or 400m Bike

20 Pause Squats

Mobility

  • Pigeon

Activation

10 Hollow Body Rocks

10 Hang Muscle Clean

5 Power Clean + 5 Front Squats

5 Hang Power Clean + 5 Front Squats

Strength

Clean Complex

 6 x 1 + 2

1 Power Clean + 2 Hang Power Clean

Workout

AMRAP 14 min

40/35 Cal Row/Ski/Bike

40 Wall Balls 20/14 Lb

40 TTB

SC

Wall Ball – 14/10 Lb

Legs to Eye Level or Knee Raises

FIT

Wall Ball 14/10 Lb

Sit up

Extras

Accessory

3 x 10/10 Bulgarian Split Squats

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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