Workout “Cindy Lou Who” 15 Minute AMRAP: 1 Round of strict “Cindy” 1 Clean and jerk (155/105) 1 Round of strict “Cindy” 2 Clean and jerks 1 Rounds of strict “Cindy” 3 Clean and jerks Etc… Continue to add 1 C&J after each round. Score = Total rounds and reps of the C&J
Strict “Cindy” 5 Strict pull-ups 10 Push-ups 15 Air squats
Movement Considerations Box jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on. Wall balls – The weight for this should be light enough to complete sets of 10 or more. Perform a thruster with any odd object if you don’t have a wall ball. Toes to bar – Modify to a knee raise if you aren’t consistently getting your toes to touch the bar. If you don’t have a bar to hang from then modify to a weighted sit-up OR a candlestick.
Workout “Upstream” 20 Minute AMRAP:teams of 2 Partner A – Row for meters Partner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26) Partners will switch once the carry has been completed. Score= total meters rowed
Movement Considerations Rowing – If you don’t have access to a rower then modify to a run instead.
Suitcase and waiter carry – The weight for your suitcase carry should be heavier than your waiter carry. The 150 meters is not required to be unbroken, strive to complete this distance in 3 or 4 sets at a maximum.
Movement Considerations Alternating dumbbell snatch & alternating dumbbell clean and jerk – Pick a weight that feels light. Staying unbroken each set would be a great goal. Double unders – Your sets of jump rope should take 30 seconds or less. Modify to single unders and double the repetitions if needed.