Whammy

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:

Child's Pose

Scorpion Stretch

QL Stretch

Pigeon Stretch


Post thoughts to comments


***Optional Strength Bonus

3 X 5 AHAP DB Biceps Curls

3 X 5 AHAP DB Triceps Ext.



84 views4 comments

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg