8-28-19 Conditioning

Warm up:

Booty Bootcamp 3 rounds of:

  • 14 hip thrusters w/3 sec hold
  • 12 fire hydrants
  • 12 diagonal leg raises
  • 12 curtsy to pulse (1 curtsy to 3 pulses)

then, 2 rounds of:

  • 10 KB swings "bottoms up"
  • 2 up dog - down dog + Lunge twist each side

Training substitutions:

  • If you don't have a sled, substitute with 100 banded walks
  • Box jumps can be scaled w/step ups.
  • Power cleans can be done with Dumbbells
  • Burpees can be scaled to walk out high burpees
  • Rest 3-5 mins between each workout

Warm up Work:

  • 4x6 Powercleans *work up in weight to your 60% *if you don't know your 1m, choose a medium weight that you can perform well

Workout A

4 rounds of:

  • 6 powercleans @60% of your 1rm
  • 6 burpees
  • 10 hanging knee raises

Workout B

4 rounds of:

  • 150ft sled drag
  • 10 box jumps
  • 10 kneeling wood chops (10 each side)


Tag us if you complete this workout! We want to give you HIGH FIVES!!!

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