Workout of the Day
AMRAP 20
w/partner
A) 7 Toes to Bar
8 sgl arm DB Thrusters 4/4 (50/35)
9 Up Downs
B) Row max distance
Partner A works through one set of T2B, Thrusters and Up Downs while Partner B is rowing. Switch when partner A is finished. Score total meters after 20 mins.
Movements:
Row | Thruster | Toes-to-Bar
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Barbell Bettys
Deadlift for load:
#1: 5 reps @ 50%
#2: 5 reps @ 60%
#3: 3 reps @ 70%
#4: 3 reps @ 80%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
Movements:
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1 Deadlift
2 Perfect Push-Ups
3 Dumbbell Push Press
4 Dumbbell Box Step Ups
5 Air Squats
6 DB Lunges
7 Sit-Ups or MedBall Rotations (1-1, 2-2, 3-3 . . .)
8 Burpee Box Jumps
Done like the 12 Days of Christmas song:
Round 1: 1 Deadlift
Round 2: 2 Perfect Push-Ups + 1 Deadlift
Round 3: 3 DB Push Press + 2 Push-Ups + 1 Deadlift
Round 6: 6 Lunges + 5 Squats + 4 Step Ups + 3 Push Press, etc. . .
Movements:
Air Squat | Burpee | Deadlift | Dumbbell Push Press | Push Press | Push Up | Sit-up | Walking Lunge
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