Workout: 16 August 2024
Gym Workout
Warm up: 1 round:
- 15 Cals on the bike / row
- 30 Air squats
- 30 Push-ups
- 15 Empty barbell overhead squats
Workout:
- Build to a max Squat Snatch
- EMOM for 21 minutes, rotating between the following activities (one activity per minute). Choose a moderately heavy snatch weight (60-70% of the max from above) and use this as a consistent weight for all of the barbell activities.
– Pull ups (choose a number that is appropriately difficult but obtainable unbroken)
– 12-15 calories on the row, or however far you get in about 50 seconds; try to hit this mark each time (alternative: bike 12 cals / run 300 meters)
– 3 Squat snatches
– 3 Squat cleans
– 9 Push jerks
– 25 Sit ups (or however far you get in about 50 seconds, keep this number consistent for all rounds)
– 40 foot handstand walk (alternative: 8 handstand push ups, or 15 clapping push-ups, or kick to handstand and hold for a couple seconds walk forward and repeat until 75 feet is accomplished)
You should complete this full set 3 total times. The goal is to keep your pace consistent. Get done with the barbell work quickly to allow for some rest.
At Home Workout
Similar to the above:
EMOM (every min on the min) for 21 minutes, rotating between the following activities (one activity per minute).
– Pull ups (choose a number that is appropriately difficult but obtainable unbroken)
– 20 Air squats
– 18 Wall ball shots (alternative: light dumbbell or odd object thrusters)
– 16 Alternating jumping lunges
– 14 Clapping push-ups (complete on knees if you have to)
– 30 Sit ups (or however far you get in about 50 seconds, keep this number consistent for all rounds)
– 40 foot handstand walk (alternative: 8 handstand push ups, or kick to handstand and hold for a couple seconds walk forward and repeat until 75 feet is accomplished)