Miercoles 22 Enero W&E
PART 1
For 4 cycles:
AMRAP in 2 mins of:
6 Dumbbell Deadlifts
6 Dumbbell Front Squats
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
PART 2
EMOX X15`
1 1/4 Goblet Squat
Wall Sit, 50 secs
Plank Hold, 50 secs
PART 1
For 4 cycles:
AMRAP in 2 mins of:
6 Dumbbell Deadlifts
6 Dumbbell Front Squats
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
PART 2
EMOX X15`
1 1/4 Goblet Squat
Wall Sit, 50 secs
Plank Hold, 50 secs
STRENGTH
1x [ 1 Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean ]
Every 1:30 for 9 mins.
WORKOUT
For time:
Run, 800 m
30x [ 1 Power Clean + 1 Hang Power Clean ]
Run, 800 m
CASH OUT (OPTIONAL)
3 rounds for quality of:
[ 2 Single Unders + 1 Double Under ]
Rest 1 min
20 Weighted Calf Raises
Rest 2 mins
STRENGTH
Tempo Front Squat 4-4-4-4-4 (32×1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
WORKOUT
6 rounds for time
12 Alternating Dumbbell Lunges
12 Toes-to-bars