Workout of the Day
5 Rounds of 3 minutes on 1 minunte off
9 box jumps
6 power cleans
3 hang power cleans
You’ll want to choose the right weight for your barbell today to find a good balance between the box jumps and power clean reps. Your bar doesn’t need to be light, but you’ll want to be comfortable with the weight you choose and to be able to complete the three hang power clean reps unbroken throughout the entire workout.
standard: 95/65 lb, 20/20″
rx: 115/85 lb 24/20″
sport: 135/95 lb 24/20″
SWEAT
AMRAP in 10 minutes
5-10-15-20…
calories on rower
10-20-30-40…
hand release push ups
rest 1 minute
AMRAP in 10 minutes
5-10-15-20…
see the light sit-ups
10-20-30-40…
seconds in plank hold
rest 1 minute
5-10-15-20…
calories on assault bike
10-20-30-40…
one legged step ups (split evenly between L/R)
We’re tackling three 10 minute AMRAP’S today, all with the same rep scheme but different movements for each one. If class is large the order of the workouts can be changed to allow for sharing rowers and bikes.
standard: 10/5 lb. plate, 20/20″
rx: 15/10 lb. plate, 24/20″
sport: 25/15 lb., 24/20″