Workout At Home Tuesday 200428

Grab a couple of dumbbells, or an old backpack and load it 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.

---

​PUSH X PULL STRENGTH
EVERY 2:30 FOR 5 SETS
10 DB Hang Power Clean
10 DB Front Squats

(Score is load)

PUSH X PULL WORKOUT
AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders

​(Score is Rounds + Reps)

---

Notes
PUSH x PULL STRENGTH: This is a great time to dial in two movements--the hang power clean and front squat. In each, feel the positions, use power from the legs and hip to move the weight. After completing 10 reps of each, you'll rest the remainder of the time before starting the next set. Range of motion for both should be PAIN FREE. Go heavy if you're able to maintain ideal positions.

​Rest about 3-5 minutes before moving on to the workout.

PUSH x PULL WORKOUT: Gotta love these multiple AMRAPs! We have three 5-minute AMRAPs with 1-minute of rest between each. We're looking to increase the range of both the power cleans and deficit push-ups. Angle the DB heads down to tap the ground while keeping shoulders back, chest open in the power cleans. Think "tap-stand-jump-land." The DB deficit push-ups will also be a great challenge as you work on lowering your chest to the floor. These can be modified to be done without the dumbbells. Use this workout as an opportunity to practice your double unders and/or speedy singles. Get after it, y'all!

WARM-UP
EMOM x 2 MINUTES
30 Mountain Climbers into Max Plank Hold

Into,
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows