AMRAP 3:00
3 ring rows (or 10s active hang)
5 empty bar push press
7 empty bar front squats
9 jumping jacks
+
Modified Barbell warm up
5 shrugs
5 hang clean high pull
5 muscle clean (from mid shin – pausing just above knee for 2s
5 front to back presses (from front rack to back rack)
5 power clean and jerk
Half Kneeling DB press
– performance focus: keeping body square and bracing core | Move. Prep: 2-3 reps/arm w/ lighter DB
Plank hold
– performance focus: keeping legs engaged and hips down | Move prep: 2-3 push ups w/ 10s hold at top
3-point DB row
– Set-up: Hinge at the hips keeping back flat / Row dumbbell to bottom of ribcage and keep elbow tight to the body.
– Move prep: 2-3 reps/arm w/ lighter DB
Wall ball shots
– Performance focus: launching ball with hips–through heels | Move prep: 3 WB squats + 3 WB thrusters + 3 WB shots
Double unders
– Performance focus: taking shoulders out of it. Keep upper back "loose" and wrist action snappy | Move prep: 30s practicing
Build each set if tempo and reps are perfect
50 wall ball shots (20/14-10’/9’)
AMRAP double unders w/ remaining time
Rest 1:00
AMRAP 4:00
40 cal row
AMRAP wall ball shots w/ remaining time
Rest 2:00
AMRAP 5:00
30 power clean and jerks (115/85)
AMRAP row calories w/ remaining time
OPEN (RX+): power clean & jerk 135/95
** Stimulus: instead of thinking just get through 50-40-30 reps as fast as possible, lets take a step back and look to perform those reps/movement with a little more movement focus. Break up the WBS and the clean and jerks into smaller sets, focusing on cycling form. For WBS, look for sets of 10-20 and for clean and jerks, sets of 3-5
Score is total # of reps for each AMRAP, but only 2nd movement of each. So for first AMRAP, score is only # of double unders or single unders. If you do not complete the 50 WBS, score for that "round" is 0 and note WBS completed in notes.
40 wall ball shots (14/10-10’/9’)
AMRAP Single Unders w/ remaining time
Rest 1:00
AMRAP 4:00
30 cal row
AMRAP med ball cleans (full squat) (14/10)
Rest 2:00
AMRAP 5:00
20 Hang Power Clean + Push Press (95/655)
AMRAP row calories w/ remaining time
Remember we are mortal.
Our time is limited on this earth, live each day to the fullest. Don’t put off, what can be done today.