PC & PU

Warm-up: 2 Rounds

200 Jump Ropes or 100 DUs

10 KB Deadlifts 25/35

10 KB Swings 25/35

10 KB Deadlifts 25/35

10 KB Swings 25/35

Down Dog to Runner's Lunge

Lunge Twists

Resistance Band Chest and Shoulder Mobility


Option 1 > 3 Months

3-6-9-12-15-18-21

Power Cleans 65/95

Alt Arm Plank Press (R+L=1)


Option 2 < 3 Months

3-6-9-12-15-18-21

Power Cleans 45/75

Alt Arm Plank Press (R+L=1)


Option 3 < 1 Month

3-6-9-12

Power Cleans 25/55

Alt Arm Plank Press (R+L=1)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


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It’s been a great week!



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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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