WARM-UP
30 Seconds Each
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups
Mountain Climbers
Jumping Jacks
Frog Hops
Low Box Jumps (Step Down)
Slow Burpees
Workout Height Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Barbell Cycling
On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
WORKOUT OF THE DAY
“One at a Time”
For Time:
30 Burpee Box Jump Overs (24″/20″)
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24″/20″)
AFTER PARTY
Not For Time:
100 Double Unders, 25′ Handstand Walk
50 GHD Sit-ups, 25′ Handstand Walk
80 Double Unders, 25′ Handstand Walk
40 GHD Sit-ups, 25′ Handstand Walk
60 Double Unders, 25′ Handstand Walk
30 GHD Sit-ups, 25′ Handstand Walk
40 Double Unders25′ Handstand Walk
20 GHD Sit-ups, 25′ Handstand Walk
20 Double Unders, 25′ Handstand Walk
10 GHD Sit-ups, 25′ Handstand Walk
HOME GYM
For Time:
30 Bar-Facing Burpees
30 Double Dumbbell Power Clean & Jerks
30 Bar-Facing Burpees
BEEF’D UP
For Load [10 Minute Cap]:
10 Clean and Jerks
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
2 Clean and Jerks
Build in Weight With Each Drop in Reps
