WEDNESDAY 21 APR 2021
Extended Warm-Up:
Every Min On The Min x 6min
· Alternating movements and building in weight:
5 Power Cleans
5 Front Squats
5 Squat Cleans
Example; Min 1 = Power Cleans, Min 2 = Front Squats, Min 3 = Squat Cleans etc.
“Emergency Brake”
Working through 8 Rounds of 2:00 On, 1:00 Off:
For time:
(30/24) (24/18) Calorie Assault Bike, 30 Power Cleans (115/85) (95/65)
(30/24) (24/18) Calorie Assault Bike, 30 Front Squats (115/85) (95/65)
(30/24) (24/18) Calorie Assault Bike, 30 Squat Cleans (115/85) (95/65)
· Athletes Pick Up Where They Left Off in the Chipper
· Score is Completion Time, Including Rest Time
· We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).
AFTER PARTY
6 Sets:
2 Tempo Front Squats – :5 Seconds Down – No Pause – Up
(The Goal: Try to pull the torso taller and taller during descent)
Emergency Brake – Home Gym
For Time
60 Double Unders or 90 Singles or 60 Line Hops
50 Double DB Power Cleans
60 Double Unders or 90 Singles or 60 Line Hops
50 Double DB Front Squats
60 Double Unders or 90 Singles or 60 Line Hops
50 Hang Squat Cleans