House of Pain

PreHab: Glute Activation, Core Activation, Calf Raises

Warm-up: Barbell Clean Complex (build to working weight)

Strength: EMOM for 5mins
1 Squat Clean + 2 Front Squats

WOD: 

Rx: AMRAP 12mins
15 Power Cleans @55%
30 Double Unders
15 Front Squats
30 Double Unders

Rx+: AMRAP 12mins
15 Power Cleans @60%
30 Double Unders
15 Front Squats
30 Double Unders

Option 1: AMRAP 12mins
15 Power Cleans @45-50%
15-21 Double Unders
15 Front Squats
15-21 Double Unders

Option 2: AMRAP 12mins
9 Hang Power Cleans
30-90 Single Unders
9 Front Squats
30-90 Single Unders

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!