Announcements
Tonight is the Gym Potluck BBQ at 5:30 pm. Make sure you come and bring the whole family.
Motivation
I hope you had an enjoyable Halloween handing out candy or trick or treating with the kids.
Workout Strategy
Each round consist of 1 minute of max rep cherry pickers or max distance of handstand walks and then 4 minutes of Push Ups / HSPU, single arm kettlebell power clean, and jump rope. So the entire workout will take 15 minutes. Pace the push ups but go quickly on the other movements. The This workout has very little rest other than short planned breaks for push ups and transition to opposite hands for the kettlebell.
| Workout of the Day | |
|---|---|
| Strength of the Day | Front Squat & Push Press
Back Squat Deadlift |
| Level 1:
3 Rounds for distance and total reps. 1 minute of Max Cherry Pickers 4 minute AMRAP of: 10 Push Ups 10/10 One arm Kettlebell Power Clean 30 Jump Rope
|
Level 2:
3 Rounds for distance and total reps. 1 minute of Max Inverted Cherry Pickers 4 minute AMRAP of: 10 Pike Push Ups 10/10 One arm Kettlebell Power Clean, 35/18# 30 Jump Rope
|
| Level 3
3 Rounds for distance and total reps. 1 minute of Max distance Handstand Walk 4 minute AMRAP of: 10 HSPU (pads accepted) 10/10 One arm Kettlebell Power Clean, 44/26 30 Double Unders |
Level 4:
3 Rounds for distance and total reps. 1 minute of Max distance Handstand Walk 4 minute AMRAP of: 10 HSPU 10/10 One arm Kettlebell Power Clean, 53/35# 30 Double Unders
|
To Get More Awesome – Have a good weekend
