Workout of the Day: December 2017

Thursday, December 28, 2017

With 2 Dumbbells:
6 Renegade Rows each side
6 Squat Thrust High Pulls
6 Snatches
6 Cleans
6 See-saw Presses
6 Squat Presses
×6

6 Hang Power Cleans
3 Reverse Lunges each leg
3 Front Squats
Run 150 meters
× 8
Then...
Tabata Front Squats

9 Power Cleans
12 Push UPS
9 Front Squats
X 5
7 Hang Cleans
7 Burpee
X 5

8 Bench Press
8 Trap Bar Deadlifts
× 8
8 Squat Press
8 Power Cleans
× 8

21-18-15-12-9-6-3
Hang Power Snatch
AB Wheel
Row 250 meters

15-13-11-9-7-5-3
Squat Press
Pull Ups
Overhead Squats
Burpees

Five Rounds with a kettlebell:
High Pull/Snatch/Clean ×5 each side
Rev. Lunge/Lunge Chop/Press ×5 each side
5 Kb Sit Ups/10 Russian Twists ×3

10 Inchworms
20 Advanced Bird Dogs
10 Plank Rotations
20 Super Planks
20 Squat Jumps
100 Mountain Climbers
× 5

8 Pull Ups
8 Squat Press
15 Calories on the Airdyne
× 8

Continuous 15-12-9-6-3; 3-6-9-12-15
Double Kettlebell Cleans
Push Ups
Double Kettlebell Swings
Bench Dips