Events for December 2022

Monday, 11/9
November 8, 2015
Wednesday, 11/11
November 10, 2015

IMG_0757

Warm-Up
3 Rounds of
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Squats
6 Spider Lunge with Reach up
6 Jump Squats
6 Quadruped Ext & Rotation/side

Workout
Prep:
2 x 2 Pause Ext + 2 Hang Hi Pulls (bar, light)
2 x 2 Hang Hi Pulls + 2 Hang Power Cleans + 2 Front Squats (light, moderate)
2 x 2 Power Cleans + 2 Hang Squat Cleans + 2 Front Squats (moderate, just below working weight)

Work:

Every 1:30* for 5 Rounds
2 Power Cleans + 1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat

REST 1:30

Every 1:30 for 5 Rounds
1 Power Clean + 2 Squat Cleans + 2 Front Squats

REST 1:30

Every 1:30 for 5 Rounds
3 Squat Cleans

REST 1:30

Weight options:
M: 185/155/135/115/95/75
W: 123/103/93/78/63/45

*Choose a weight Option that can be completed in 45 seconds

1 Comment

  1. Ryan says:

    I dont know who you are, but you keep making these dopeass Barbell workouts…and I love you for it.