Hoover Dam Prep Workout

We had our 2nd Summer Shred Workout at Hoover Dam this Saturday and needless to say it was NASTY!!!! I want us all to visit the dam stronger the next time we go through the workout so here are a few workouts to to choose from and practice at least once per week until we do:

#1 KELLY- hero workout you can do at the gym

5 rounds for time: Run 400 meters, 30 wall ball (20,14lbs), 30 box jumps 24″/20″ *goal is to get in under 30 minutes; 25 for advanced athletes

****goal of this workout is to improve conditioning


#2 Hoover Dam- make a trip out to the dam

WARM UP: jog ut to the stairs

EMOTM for 10 minutes: sprint every other stair down and up as fast as you can

THEN 3 Hill Sprints: SPRINT up the hill and fast as you can and then walk down

*goal of this workout is to improve power output


32 intervals

:20 on

:10 off


Double Unders, Body Weight Squats, Box Jumps (24/20″), Burpees


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