Part 1 & Part 2:
Part 1:
- 10:00 AMRAP:
- 5 Deadlifts/10 Bridges
- 5 Power Cleans/Broad Jumps
- 5 Push Press/Piked Push Ups
Part 2:
- 21-15-9-15-21
- DB Clean and Jerk/Get Up Get Downs
- Burpees
Today’s has two pieces, a strength and skill piece to start followed by a quick couplet to close things out! The left side of both workouts is the weighted option while the right side lists the unweighted options.
The deadlifts, power cleans, and push presses on the right can be completed with a barbell, a pair of DBs/KBs, or with a single DB/KB. If you choose to use just one bell, perform the entire sequence on the right and then on the left for the next round.
The get up get downs can be made easier by using a counter balance or by using your hands to assist you in getting off of the ground.
The burpees can be modified to a no push up variation to help you go faster and to save your arms. This is an especially great option if you performed Murph yesterday!
The get up get downs can be made easier by using a counter balance or by using your hands to assist you in getting off of the ground.
The burpees can be modified to a no push up variation to help you go faster and to save your arms. This is an especially great option if you performed Murph yesterday!
This workout can be made more challenging by using more weight on the DB clean & jerks or by using two bells at once rather than a single bell.
Fitness Schedule
Yoga Schedule
Social Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!