AT HOME AND HOME GYM WORKOUTS 3/25/20

24
Mar

AT HOME AND HOME GYM WORKOUTS 3/25/20

HOME GYM WORKOUT

STRENGTH – 15 MINUTES
Build to a heavy set of 3 overhead squats from the rack

*Build in weight as you go

*Make sure to get a few warm up overhead squats to establish good technique and before getting heavy


HOME GYM CONDITIONING WORKOUT

*Post 1 score – total overhead squats accumulated

As many reps as possible in 3 minutes:
15 Snatches 95/65
15 Burpee Box Overs 24/20
Max Overhead Squats in remaining time 95/65

rest 3 minutes

As many reps as possible in 3 minutes:
12 Snatches 115/85
12 Burpee Box Overs 24/20
Max Overhead Squats in remaining time 115/85

rest 3 minutes

As many reps as possible in 3 minutes:
9 Snatches 135/95
9 Burpee Box Overs 24/20
Max Overhead Squats in remaining time 135/95

Post greatest 3 rep overhead squat and 1 score of total overhead squats accumulated throughout conditioning!


AT HOME WORKOUT

10 Rounds. As many reps as possible:

:30 seconds Max Overhead squats
:30 seconds rest
:30 seconds Box Overs
:30 seconds rest

*Overhead squats – either grab a broom stick, a heavier pipe, OR an object in one hand and do single hand overhead squats, changing hands each round. You may use a dumbbell of something a little heavier if desired! Make sure to put in notes!

*Box overs- if you don’t have a box, find something to get on top of then to the other side or something you can jump over completely! Note what you used and how high you feel it was!