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Wednesday 4/8

Equipment workout

For Times:

You will have 8:00 for each part.

Try to choose reps/ modifications that will allow you at least 1:00-2:00 of rest before the next 8:00 begins. Scoring will be total time for each part You will do the "Rounds" first then the remaining time will be the DB movements So the 50, 40, & 30 will only be done after you have finished the 5,4, & 3 rounds

On the 0:00...

Part #1:

5 Rounds of

5 Strict Pull Ups (or 5/5 DB rows)

10 Push Ups

15 Squats

Then: 50 Single Dumbbell Power Cleans (alternating)


On the 8:00...

Part #2

4 Rounds of:

5 Strict Pull Ups (or 5/5 DB rows)

10 Push Ups

15 Squats

Then: 40 Dumbbell / Kettlebell Goblet Squats


On the 16:00...

Part #3

3 Rounds of:

5 Strict Pull Ups (or 5/5 DB rows)

10 Push Ups

15 Squats

Then:

30 Alternating Single Arm Squat Clean Thrusters

(Each rep will come from the floor)




No Equipment Workout

For Times:

You will have 8:00 for each part.

Try to choose reps/ modifications that will allow you at least 1:00-2:00 of rest before the next 8:00 begins. Scoring will be total time for each part You will do the "Rounds" first then the remaining time will be the other movements So the 50, 40, & 30 will only be done after you have finished the 5,4, & 3 rounds

On the 0:00...

Part #1:

5 Rounds of

10 Push Ups

15 Squats

Then: 50 Deadlifts with an object from the house


On the 8:00...

Part #2

4 Rounds of:

10 Push Ups

15 Squats

Then: 40 Lunges


On the 16:00...

Part #3

3 Rounds of:

10 Push Ups

15 Squats

Then: 30 Alternating overhead presses with an object from the house




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