Workout of the day
Steady push focus. Move with control. Pick a pace you can hold.
The workout of the day consists of:
15 min AMRAP:
- 10 Push Press (50kg/115lb)
- 12 Alternating Dumbbell Snatch (22.5kg/50lb)
- 250 meter Row
Scaling
Intermediate:
- Push Press 35kg/75lb
- Alternating DB Snatch 15kg/35lb
- 250 meter Row Beginner:
- 10 Dumbbell Push Press (2 x 7.5kg/15lb)
- 12 Alternating KB Snatch (8kg/18lb)
- 200 meter Row or 200 m jog or 1 min bike
No equipment
- 15 push-ups
- 12 alternating backpack ground-to-overhead
- 200 meter fast walk or step-ups (1 min) Repeat for max rounds in 15 minutes.
Warmup
- 2 min rowing or jogging
- Joint circles (wrists, shoulders, hips)
- 8 empty bar push press
- 6 alternating light DB snatch
- 10 banded shoulder pass-throughs
- 8 push-up to down dog Repeat for 3 rounds. Each round faster. Last round close to workout pace.
Cooldown
- Dead hang from pull-up bar (2 x 30 seconds)
- Wrist circles (10 each direction)
- Forearm stretch against wall (30 seconds each arm)
- Finger extensions with band (2 x 15)
