Whammy

Updated: May 20

Warm-up:

Soldier Walking

Knee Grab to Single Leg Deadlift

3 X Through

1:00 Plank

30 Glute Bridges


Main Workout: May be completed at home with dumbbells

Option 1> 3 Months

8 Rounds of 3 minute intervals. 2 minutes of work, 1 minute of rest.

In 2 minutes complete:

10 Power Cleans 65/95

10 Back Squats 65/95

Then complete Bicycle Crunches until the end of the 2 minutes

Rest 1 Minute


Option 2 < 3 Months

6-8 Rounds:

Every 2 Minutes perform-

10 Power Cleans 45/65

10 Back Squats 45/65

Bicycle Crunches until the end of the 2 minutes

Rest 1 Minute


Option 3 < 1 Month

3-4 Rounds: Completed with Dumbbells

5 Power Cleans DBs 10/15 each

5 Back Squats 10/15 each

10 Bicycle Crunches (R+L=1)

Rest 1 Minute


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


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