top of page

Burner | Wednesday 14/2/24

Warm Up:

5 mins Cardio

10 3-Way Wrist Walkers

10 Good Mornings (EB)

10 Hang Power Cleans (EB)

10 Front Squats (EB)

10 Shoulder Press (EB)


Strength Starter: Every 20 secs x 20 reps – Deadlift @ 80 – 90%


Rx Workout: 3 RFT (70/50)

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

5 Wall Walks

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

10 Shoulder to Overhead

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

100 Double Unders

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

200m Run


Scaled Workout: 3 RFT (42.5/30)

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

5 Wall Walks

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

10 Shoulder to Overhead

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

200 Skips

1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee

200m Run / Row

 

Burpee Challenge: 30 seconds between sets

Rx – 10 – 20 – 10 – 20 – 10 – 20 – 10 reps

Scaled – 10 – 20 – 10 – 20 – 10 reps

Foundation – 5 – 10 – 5 – 10 – 5 – 10 reps

 

Core / Cool Down: Coaches Pick

241 views0 comments

Recent Posts

See All

Comentarios


bottom of page