Workout: 16 October 2024

Gym Workout

Warm up: 1 round:

1. Jog 800 m
2. Warm up to a 85% range Front squat

Workout:

1. Then perform Front squat, 3 sets of 3 reps at 80% of 1-rep max, superset with 30 DB walking lunges (alternating: 15 each leg), chose a moderately heavy weight
2. 1 set of 12 heavy Clean-grip deadlifts (weight should be around 85% of your max clean)
3. Build to a heavy Squat clean
4. Metabolic: (for barbell work use 75% of your best lift from (3))
   5 rounds as fast as possible
   – 400 m Run / row
   – 4 heavy Squat cleans
   – 10 KB front rack Bulgarian split squats (light weight)
   
   Note: Try to keep round times consistent.

At Home Workout

For time, complete a total of (can break the following up into whatever sets you would like):

1. 100 Wallball shots
   Recommended weight: 14 – 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend Thrusters with light weight DBs / a Kettlebell / or an Odd-object)
2. 50 Clapping push-ups (alternative: if clapping is too hard try to just press your hands off the ground for a split second)
3. 50 V-ups (alternative: sit-ups or hanging knee-ups)
4. 50 Chest to bar pull-ups (alternative: regular or jumping pull-ups)