If you feel you need a warm-up before a class but can't enter due to COVID restrictions, follow along with the video below. It requires zero equipment. Fitness: 60 Russian KB Swing 32/24kg
20 Alt. F. Rack Lunge
100 Double Unders
20 Alt. F. Rack Lunge
60 Russian KB Swing 32/24kg
Barbell: 60/40kg
OTM:
Min 1 - 10: 4 Lateral Burpees
Min 11 - 20: 2 Lateral Burpees
Min 21 - 30: No Burpees Performance: 20 Power Snatch
20 Alt. F. Rack Lunge
100 Double Unders
20 Alt. F. Rack Lunge
20 Clean and Jerks
Barbell: 70/47.5kg
OTM:
Min 1 - 10: 4 Lateral Burpees
Min 11 - 20: 2 Lateral Burpees
Min 21 - 30: No Burpees Weightlifting:
Week 6/12
1. Power Snatch Waves: OT90 Complete 3 waves of:
2 x 80%
1 x 85%
1 x 90%
Hold at the top for 2 seconds in every rep.
2. Back Squat: 4 x 4 x 82.5%
3. Push Press: Build to a Heavy Single
then
Max Reps at 80% of 1RM
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.