At Home Conditioning
For times
At 0:00, 15-12-9 reps of:
- Calories
- Cleans
At 10:00:
- 25 Box Jump Overs
- 100ft Weighted Walking Lunge
- 25 Box Jump Overs
At 20:00, 15-12-9 reps of:
- Calories
- Cleans
8:00 Time cap each workout
Notes
Today’s workout has three parts, completed on a running clock. Each part is to be completed for time and there is an 8:00 time cap on each. You will have 3 scores, your time to complete each section.
At the call of “3, 2, 1, go!” you will begin working on calories and cleans. If you do not have a machine to perform calories, go for a 150m run. If you are not sure where 150m is, run out for :20 and then run back :20.
For the cleans, you can perform any variation: kettlebell, dumbbell, barbell, sandbag, seabag. Check out this video for some examples.
At 10:00 on the clock, you will being your box jump overs and lunges. The box jump overs should be done at a height that allows you to move smoothly. If you do not have a box, jump on any stable thing you can find. If you can’t find anything tall enough, find something to jump completely over.
The walking lunge can be weighted with any object. You can perform dumbbell or kettlebell front rack lunges, barbell back or front rack lunges, seabag lunges. The lunge should be completed in 2 or 3 sets at the most.
At 20:00 on the clock, you will repeat the calories and cleans. See if you can match your time from the first time around.