REFERRAL PROGRAM
WEIGHTLIFTING STARTS 10/19
NEW CIRCHIIT SCULPT CLASS
WARM-UP
AMRAP X 4 MINUTES
100M RUN
8 PUSH-UPS W/ ROTATION
10 BANDED GOOD MORNINGS
INTO…
2 SETS
10 BARBELL BENT OVER ROWS
8 HANG MUSCLE CLEANS
6 PUSH PRESS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN AND JERK
STRENGTH
EMOM X 8 MINUTES
(BUILD TO A MODERATE/HEAVY COMPLEX FOR THE DAY)
1 DEADLIFT
+
3 HANG POWER CLEANS
+
2 PUSH JERKS
WORKOUT
“LIGHT PARTNER RUNNING DT”
5 ROUNDS
FOR TIME (30 MINUTE TIME CAP)
36 DEADLIFTS(115/75)
24 HANG POWER CLEANS
18 PUSH JERKS
400M RUN
*ONE ATHLETE WORKING AT A TIME ON THE BARBELL. EACH ATHLETE MUST SPLIT REPS UP EVENLY PER MOVEMENT.
**ATHLETES MUST RUN TOGETHER.
(SCORE IS TIME)
WARM-UP
AMRAP X 4 MINUTES
100M RUN
8 PUSH-UPS W/ ROTATION
10 BANDED GOOD MORNINGS
INTO…
2 SETS
10 BARBELL BENT OVER ROWS
8 HANG MUSCLE CLEANS
6 PUSH PRESS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN AND JERK
STRENGTH
EMOM X 8 MINUTES
(BUILD TO A MODERATE/HEAVY COMPLEX FOR THE DAY)
1 DEADLIFT
+
3 HANG POWER CLEANS
+
2 PUSH JERKS
WORKOUT
“LIGHT PARTNER RUNNING DT”
5 ROUNDS
FOR TIME (30 MINUTE TIME CAP)
36 DEADLIFTS(115/75)
24 HANG POWER CLEANS
18 PUSH JERKS
400M RUN
*ONE ATHLETE WORKING AT A TIME ON THE BARBELL. EACH ATHLETE MUST SPLIT REPS UP EVENLY PER MOVEMENT.
**ATHLETES MUST RUN TOGETHER.
(SCORE IS TIME)
