Workout of the day

Push focus. Medium intensity. Keep moving. Work for quality reps.

The workout of the day consists of:

AMRAP 15 min:

  • 12 Barbell Push Press (RX: 50kg/115lb)
  • 16 Alternating DB Snatch (22.5kg/50lb)
  • 10 Burpees

Scaling

Intermediate:

  • Barbell Push Press: 35kg/75lb
  • DB Snatch: 15kg/35lb

Beginner:

  • 10 DB Push Press (2x 7.5kg/15lb or single DB/KB)
  • 12 Alternating DB or KB Snatch (7.5-10kg/22lb)
  • 8 Burpees (or step-down)

Reduce reps if needed. Use lighter DB/KB or bodyweight push press if load is too heavy.

No equipment

  • 15 min AMRAP:
  • 15 Push-ups (elevate hands if needed)
  • 16 alternating backpack or odd-object snatch
  • 10 burpees

Warmup

  • 2 min row, bike, or jog
  • Joint circles: shoulders, hips, wrists, ankles
  • 12 banded glute bridges
  • 15 banded pull-aparts
  • 12 banded monster walks (each direction)
  • 10 shoulder taps (slow and controlled)

Cooldown

  • 60 sec banded hamstring stretch per leg
  • 60 sec banded shoulder distraction per side
  • 60 sec couch stretch per side
  • Use towel if no bands available