Workout of the day

Prepare for a fiery workout that will test your strength, power, and stamina! Today’s Friday Firestorm is designed to challenge all fitness levels and provide scalable options for everyone to push their limits. Let’ s crush this!

The workout of the day consists of:

5 rounds for time of:

  • 10 Bench Press (100% Body Weight)
  • 15 Cleans (50% Body Weight)
  • 20 Box Jumps (24 inches)

Scaling

  1. Bench Press:
  • Intermediate: 75% Body Weight
  • Beginner: 50% Body Weight or Dumbbell Bench Press with moderate weight
  1. Cleans:
  • Intermediate: 40% Body Weight
  • Beginner: Medball or Dumbbell Cleans
  1. Box Jumps:
  • Intermediate: 20 inches
  • Beginner: 16-inch or Step-Ups

No equipment

Alternatives for Those Without Equipment:

  1. Bench Press: Push-ups
  2. Cleans: Air Squats or Jump Squats
  3. Box Jumps: Tuck Jumps or Step-Ups on a sturdy chair or bench

Warmup

  1. 800m Run
  2. Dynamic Stretching: Arm Circles, Leg Swings, Torso Twists (2 mins per)
  3. 3 Rounds of:
  • 10 Push-ups
  • 10 Air Squats
  • 10 Jumping Jacks

Cooldown

  1. 5-min Slow Jog/Walk
  2. Static Stretching: Hold each stretch for 30 seconds
  • Chest Stretch
  • Hamstring Stretch
  • Quad Stretch
  1. Foam Rolling: Chest, Quads, and Hamstrings (2 mins per)