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
