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Workout

Saturday

https://youtu.be/gyPBiKvXMuc

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 Meter Run

STIMULUS
DESCRIPTION
Kicking off the weekend with a descending rep couplet workout
The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster
This is one of the most effective movements out there, as it requires us to work through a very large range of motion
After each round of clusters, you'll complete a 200 meter run
We expect this workout to take around 15-20 minutes to complete
DOUBLE DUMBBELLS CLUSTERS
In the start of each clean, touch one head of the dumbbell to the ground
Squat clean the weight and drive it overhead with no re-bend of the knees
We're ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh
Understanding that everyone has different weights available at home, there are some other option
Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)
Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)
Click Here to see a demo of the double dumbbell cluster

Body Armor

3 Giant Sets:
50' Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50' Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)

STIMULUS
DESCRIPTION
Working some one sided action in today's Body Armor piece
The goal here is to move directly from one movement to the next without sacrificing quality of movement
Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken
You have the option to increase weight each round or stay the same across

Want to see some of these movements in action? Check out our .