"Barn Burner" Interval WOD | Double Unders + Bar Facing Burpees + Power Cleans скачать в хорошем качестве

"Barn Burner" Interval WOD | Double Unders + Bar Facing Burpees + Power Cleans

0:00 - Intro 0:08 - Warm Up 2:30 - Mobility 3:35 - "Barn Burner" 4:43 - Home Gym 5:36 - Midline “Think like an immigrant. Act like an artisan.” To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals. To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created. Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room. WARM-UP 30 Seconds Each Jumping Jacks Active Spidermans Single Unders Slow Air Squats Double Taps Inchworm to Push-ups Lateral Hops Over Barbell Mountain Climbers Double Unders Slow Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Front Rack Stretch: 45 Seconds Forearms Stretch: 45 Seconds Pec Stretch on Wall: 30 Seconds Each Side “Barn Burner” AMRAP 3: 50 Double Unders 21 Bar-Facing Burpees Max Power Cleans (115/85) Rest 3 Minutes AMRAP 3: 50 Double Unders 18 Bar-Facing Burpees Max Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 50 Double Unders 15 Bar-Facing Burpees Max Power Cleans (155/105) Rest 3 Minutes AMRAP 3: 50 Double Unders 12 Bar-Facing Burpees Max Power Cleans (185/135) Rest 3 Minutes AMRAP 3: 50 Double Unders 9 Bar-Facing Burpees Max Power Cleans (205/145) KILOS 1st Barbell: 52/38 2nd Barbell: 61/43 3rd Barbell: 70/48 4th Barbell: 84/61 5th Barbell: 93/65 HOME GYM 5 Rounds x AMRAP 3: 50 Double Unders 21 Lateral Dumbbell Burpees Max Double Dumbbell Power Cleans Rest 3 Minutes Between Rounds Midline Not for Time: 50 GHD Sit-ups 50 AbMat Sit-ups 50 V-ups