Workout Wednesday – Clean & Move
For the workout of the week this week, we have intervals! Just 3 minute intervals to be exact. You can do anything for 3 mins, right? Give this workout a go!
All questions are good!
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Warm-Up
5 mins jog
2 easy rounds of:
10 DB power cleans
10 burpees over the DB’s
Run 100m
Dumbbell Workout
Working for 3 mins on, 1 min off, for 5 rounds of:
3 power cleans at 50/35 DBs
6 push ups
9 air squats
*Wear a 20/14 pound weight vest if you have one.
Score rounds and reps for each of the 5 rounds.
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Bodyweight Warm-Up
5 mins on rower
2 easy rounds of:
3 hibbery jibberties
10 burpees over object
Run 100m
Adv Bodyweight
Working for 3 mins on, 1 min off, for 5 rounds of:
3 hibberty jibberties
6 push ups
9 air squats
Score rounds and reps for each of the 5 rounds.
Starter Bodyweight
Working for 3 mins on, 1 min off, for 5 rounds of:
3 sit ups
6 push ups
9 air squats
Score rounds and reps for each of the 5 rounds.
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Performance Warm-Up
5 mins on rower
2 easy rounds of:
10 empty bar power cleans
10 burpees over the bar
Run 100m
Adv Performance
Working for 3 mins on, 1 min off, for 5 rounds of:
3 power cleans at 135/95
6 push ups
9 air squats
*Wear a 20/14 pound weight vest if you have one.
Score rounds and reps for each of the 5 rounds.
Performance
Working for 3 mins on, 1 min off, for 5 rounds of:
3 power cleans at 95/65
6 push ups
9 air squats
Score rounds and reps for each of the 5 rounds.