WARM-UP
30 Seconds Each
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Down Dog
Active Twisted Cross
Lateral Squats
Warrior Squats
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
WORKOUT OF THE DAY
“Wise Men”
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Barbell Complex
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
AFTER PARTY
Midline Recovery
5 Rounds Not For Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions
15/12 Calorie Bike
*Pause 1 Second at the Top of Each Hip Extension”
HOME GYM
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
Rest 3 Minutes
BEEF’D UP
On the Minute x 20:
Minute 1:
3 Power Cleans
3 Front Squats
3 Push Jerks
Minute 2:
AbMat Sit-ups
Athletes Choose Barbell Weight
What We’re Looking For:
Singles on Power Cleans
Unbroken Front Squats + Push Jerks
Enter Barbell Heaviest Weight Used + Total Sit-ups Completed Over the 10 Rounds
