11/04/2022 Friday’s Workout
by Ana Liston
WARMUP
ON A 7:00 RUNNING CLOCK…
10 Box Step-Overs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press
Into…
8 Half Box Jumps
8 High Pulls
8 Push Press
Into…
AMRAP IN REMAINING TIME…
6 Box Jump Overs
6 Hang Muscle Cleans
6 Push Jerk
STRENGTH
Clean & Jerk for load:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
Week 9 of 9
WORKOUT
EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)
-Rest with Time Remaining-
(Score is Weight)
OPTIONAL FINISHER
FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*
Week 3 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
BTS on Instagram
Workout of the Day
-
10/13/2024 Sunday’s Workout
WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Into… 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading
Blog Archives
Get in Touch with BTS