Workout At Home Monday 200413

Grab a couple of dumbbells, or an old backpack loaded with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

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FULL-BODY STRENGTH
EMOM x 12 MINUTES*
MIN 1 - 12 DB Hang Power Cleans
MIN 2 - 12 DB Shoulder to Overhead*
MIN 3 - 1:00 Cardio (Athlete Choice)

​*Can choose push press or jerk. This will be practice for the movement you plan to do in the workout.

(Score is Load)

FULL-BODY WORKOUT
15-MINUTE AMRAP
400m Run*
1 Round of DB Complex**

*1:00 of Jump Rope + 1:00 Up-Downs, if unable to run

**Complex is:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press

(Score is Rounds & Reps)

CORE FINISHER
5 SETS
:30 Flutter Kicks
:30 Superman Hold

​-Rest as Needed b/t Sets-

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Notes
FULL-BODY STRENGTH: ​Perform the reps as described, then rest the remainder of the minute until the top of the next minute. Options for cardio include mountain climbers, high-knees in place, jumping jacks, jump rope, row or bike.

​Rest about 3-5 minutes before moving on to the Full-Body Workout.

​FULL-BODY WORKOUT: Fight for as many rounds and reps as possible in this full-body conditioning workout. Goal is to complete the 400m run in 2-2:15, or less. If unable to run, you'll do 1:00 of jump rope plus 1:00 of up-downs. Then proceed to do the dumbbell complex. Complete the complex before starting the run/cardio again.
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WARM-UP
AMRAP x 5 MINUTES
​10 DB Deadlift
:30 Plank
100m Run