11. August 2022
Aug
11
Hip Halo Warm up
-into-
3 sets:
30-second Jump Rope
3 Dumbbell Strict Press (each side)
4 Dumbbell Hang Power Clean
5 Suitcase Deadlifts (each side)
5 Bird Dogs (each side)
2. Workout Prep
3 sets:
10 Double Unders
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
* Build in weight *
Freedom (RX’d)
Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (22.5/15 kg)
9 Dumbbell Hang Power Cleans (22.5/15 kg)
6 Dumbbell Shoulder to Overhead (22.5/15 kg)
-Rest 5 min-
1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (22.5/15 kg)
27 Dumbbell Hang Power Clean (22.5/15 kg)
18 Dumbbell Shoulder to Overhead (22.5/15 kg)
Independence
Teams of 2
3 sets: (each/1:1)
35 Double Unders
12 Dumbbell Deadlifts (15/11.5 kg)
9 Dumbbell Hang Power Cleans (15/11.5 kg)
6 Dumbbell Shoulder to Overhead (15/11.5 kg)
Rest 5 min
1 set: (each/1:1)
105 Double Unders
36 Dumbbell Deadlifts (15/11.5 kg)
27 Dumbbell Hang Power Clean (15/11.5 kg)
18 Dumbbell Shoulder to Overhead (15/11.5 kg)
Liberty
Teams of 2
3 sets: (each/1:1)
50 SingleUnders
12 Dumbbell Deadlifts (light)
9 Dumbbell Hang Power Cleans (light)
6 Dumbbell Push Press (light)
Rest 5 min
1 set: (each/1:1)
150 Single Unders
36 Dumbbell Deadlifts (light)
27 Dumbbell Hang Power Clean (light)
18 Dumbbell Push Press (light)
Target time:
Workout 1: 1:15-1:30 (each set)
Workout 2: 5-7 minutes
Time cap:
Workout 1: 2 minutes
Workout: 10 minutes
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Single Leg Down Dog]()