RockFit | Training with Rock Cox

Bread And Butter Workout

The bread and butter workout is your go-to workout to cover all the basics.  You will work on strengthening every muscle with a chain movement of clean, squat, and press.  Then you work on your conditioning with everyone’s favorite exercise burpees.  

Warm-Up (10 min)

Hand 2 Hand Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunges – 5 reps each side

Snatch – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (15 min)

(Chain) Clean, Rack Squat, Press – 5 reps each side

Inch Worms – 5 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (15 min)

Burpees – 20 sec on 40 sec off

Do burpees for 20 sec then rest for 40 sec, repeat that process for 15 min.

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