WARM-UP
30 Seconds of Jumping Jacks
30 Seconds of Active Samson Stretch
30 Seconds of Bodyweight Good Mornings (Hands Behind Head)
30 Seconds Push-up to Down Dog
20 Seconds of Glute Bridges
20 Seconds of Single Leg Glute Bridge (Right)
20 Seconds of Single Leg Glute Bridge (Left)
Mobility
30 Second Calf Stretch on Post/Box/Rower (each side) Click
1 Minute of Child’s Pose
DOUBLE UNDER
Focus: “Jump Tall, Stay Tall”
DEADLIFT/HANG POWER CLEAN/PUSH JERK
Focus: “Drive Through The Heels” – The Heels are the Root of all Power!
WORKOUT OF THE DAY
“Handle With Care” – Part 1″
0:00-15:00
AMRAP 15:
30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)
“Barbell Complex” – Part 2.
From 15:00-23:00 – Build to a Heavy Complex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
[MOD 1]
AMRAP 15:
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
15 Hang Power Cleans (95/85)
30 Double Unders
15 Push Jerks (95/65)
[MOD 2]
AMRAP 15:
45 Single Unders
15 Deadlifts (55/35)
45 Single Unders
15 Hang Power Cleans (55/35)
45 Single Unders
15 Push Jerks (55/35)
COOL-DOWN
Static Hamstring Stretch: 1:00 each side-
:60 Pike Stretch –
:60 Squat Hold –
ACCESSORY (BEYOND THE 60)
Tabata Banded Curl
Standing on a (light) band, hold it with both hands about hip width, your feet and hands should form a triangle
8 rounds (4 Minutes)
:20 CURLS!
:10 “Rest” – Hold the Band at 90 degrees, forearms parallel to the floor
Equipment Free
AMRAP 15:
30 Line Hops
20 Glute Bridges
30 Line Hops
20 Broad Jumps
30 Line Hops
20 Front Plank to Push-up Plank
Home Gym
AMRAP 15:
30 Double Unders
15 Double Dumbbell Deadlifts (50s/35s)
30 Double Unders
15 Double Dumbbell Hang Power Cleans (50s/35s)
30 Double Unders
15 Double Dumbbell Push Jerks (50s/35s)
