WARM-UP
40 Seconds Each
Active Samson
Shoulders Taps
Active Spiderman
30 Seconds Each
Single Leg Glute Bridges
Glute Bridges
Glute Bride Walkouts
20 Seconds Each
Plate Hops
Jumping Lunges
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
STRENGTH
Power Clean
Heavy Set of 3
WORKOUT OF THE DAY
“Black and Blue”
5 Rounds For Time:
10 Power Cleans (135/95)
10 Burpees
AFTER PARTY
Strict Handstand Push-up Conditioning
For Time:
110% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
70% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
110% of Max Strict Handstand Push-ups
Increasing 10% Over Last Week
HOME GYM
5 Rounds For Time:
15 Double Dumbbell Power Cleans
10 Lateral Dumbbell Burpees
BEEFED UP VARIATION
Power Clean
Heavy Set of 3
“Black and Blue and Buds”
AMRAP 10:
10 Power Cleans (135/95)
10 Burpees
You Go, I Go Team Version For Added Speed
