Strength & Conditioning:
In Teams of 2:
Death By Power Cleans + 300/225 Cal Assault Bike or Row
300/225 Cal Assault Bike
1 Power Clean
2 Power Clean
3 Power Clean
… And so on…
Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 1 Power Clean – after 60 seconds, partners switch.
Partner 1 goes for 2 Power Cleans while Partner 2 rides the bike.
Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.
If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.
No Mo Junk in da Trunk Saturday!
Advanced: 150 reps (insert whoa face)
Saturday Sweat Fest 🎉
For time: (35min. CAP)
100 Air Squats
60 DB Push Press 45/30s
40 DB Russian Twists 45/30s
20 Devil Press 45/30s
*You can pick whatever you want to use for the calories today. And you may change cardio pieces at any time.
*Try and keep the DB weight the same for all movements.
*Russian Twists are: L+R = 1 rep
Da Daily D:
“Annie’s Got A Gun”
DB Power Cleans 30/20s
Have a partner? Double the #s and go “Team” style! We’ve done that before in Strength & Conditioning class and people loved it!