Workout of the day

Today we’re focusing on an all-around, whole-body workout with plenty of movement. It’s simple, effective, and will push your strength and endurance.

The workout of the day consists of:

For time:

  • 50 Burpees
  • 50 Left Arm Dumbbell Snatch (50 lb / 22.5 kg)
  • 50 Right Arm Dumbbell Snatch (50 lb / 22.5 kg)
  • 50 Single-Arm Dumbbell Clean and Jerk (25 on each arm) (50 lb / 22.5 kg)

Scaling

Beginner:

  • Burpees: Step back and step up instead of jumping
  • Dumbbell Snatch: 25 lb / 12.5 kg
  • Clean and Jerk: Lighten the weight to 25 lb / 12.5 kg Intermediate:
  • Burpees: Standard
  • Dumbbell Snatch: 35 lb / 17.5 kg
  • Clean and Jerk: 35 lb / 17.5 kg RX:
  • As written

No equipment

No Equipment:

  • 50 Jumping Jacks instead of Burpees
  • 50 Left Arm Backpack Swing
  • 50 Right Arm Backpack Swing
  • 50 Backpack Clean and Press (25 each side) using a backpack filled with books or heavy items

Warmup

  • 1 minute Jumping Jacks
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  • 10 Push-ups

Cooldown

  • 1 minute Forward Fold
  • 1 minute Seated Hamstring Stretch (each leg)
  • 1 minute Shoulder Stretch (each arm)
  • 1 minute Child’s Pose