11/26/20

WARM UP
HOME GYM

WARM-UP
1 ROUND
50s On : 10s Off High knees
40s On : 20s Up Downs
30s On : 30s Plank
40s On : 20s Air Squats
50s On : 10s Jumping Jacks

HOME GYM

7 min AMRAP
7 Goblet Squats
7 Butterfly Sit-Ups

REST 3’

7 Min AMRAP
7 DB Hang Power Cleans
7 Push-ups

REST 3’

7 Min AMRAP
7 Jump Lunges (per side)
7 V-Ups

*80% effort, try not to go all out
*Steady pace is key

FOR QUALITY
HOME GYM

40 DB Bicep Curls
40 DB Skull Crusher
40 DB Strict Press
40 DB Bent over Row

* Athletes split the reps as they like
* Focus is on quality not speed
* light db (one is fine – equal reps per side)

FULL GYM

7 Min AMRAP
7 Front Squats (75/55)
7 Toes to Bar

REST 3’

7 Min AMRAP
7 Burpee Box Jumps
7 Pull-ups

REST 3’

7 Min AMRAP
7 Cal Row
7 Hang Power Cleans (75/55)

*80% effort, no need to go all out

FOR QUALITY

40 Barbell Bicep Curls
40 Barbell Skull Crusher
40 Barbell Strict Press
40 Barbell Bent Over Rows

* Athletes split the reps as they like
* Focus on quality not speed