2020/11/19
2022/05/22 Workout of the Day
AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.
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AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
5 Hang power cleans + 3 push press
Minimal Equipment Options
Dumbbell Option
Every 3:00 for 15:00 (5 sets)
10 Hang power cleans
5 Push press
Bodyweight Only
Every 3:00 for 15:00 (5 sets
3 Kneeling jump ups
0:30-1:00 Handstand hold
50 Burpees
50 No Push-up burpees