Wednesday October 12th 2016

By October 11, 2016All Posts, Workout of the Day

Wednesday!
Warmup:
Steady 6 Minute AMRAP:
Run (not sprint) 100m
10 Banded Good Mornings
10 Air Squats

A.
Take 15 minutes to build to today’s “heavy-ish” Power Clean

and then…

B.
Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters

Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Bulgarian Goat Bag Swings x 10-12 reps @ 30X1
Rest 60 seconds
Side Plank Left x 45-60 seconds
Rest 30 seconds
Side Plank Right x 45-60 seconds
Rest 30 seconds

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12 Walking Lunges with Heavy Kettlebells
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters

Boom Fitness