Skill Practice 5 - 10 Minutes:
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)
Then…
As Many Rounds As Possible in 10 Minutes:
10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)
*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.
"Forging Elite Fitness In Midtown Omaha"
7 comments:
Lisa---2 rounds (15 strict pull ups then green band on last 5; 30# DB; 30 sec. HS hold)
Rachel---1 3/4 rounds (green band; 15# DB; 30 sec. HS hold)
1rnd + all reverse lunges in rnd 22 ..55#
Dave
Liked this workout!
10 PU WITH GREEN BAND
REST RX'D WITH 35# DB
CAN DO STRICT HSPU'S BUT ONLY DIP DOWN A LITTLE BIT
IN 10 MINUTES,
2 FULL RDS AND 33 REPS SO GOT TO 13 OF EACH REVERSE ZERKER LUNGE
Great workout! 2rds +3 @60#
1 + 3 C&J (70#)
2 Rounds, 25#, med black across
1rd + 10sec handstand hold
40# db snatch, clean
60# db lunges
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