4 x 3 Min AMRAP
Rest 1 Min Between AMRAPs
Each AMRAP is:
AMRAP 3 Min:
12 Wall Balls
6 Burpee Power Clean
RX Men: 20#ish Ball, 40# DBs
RX Women: 14#ish Ball, 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.
Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)
NOTES:
So the way this works is you will start by doing a 3 min AMRAP of the 12-6. At 3 min let's say you got 3 rounds plus 4 wall balls. Your score for that round is 3 + 4. You rest 1 min and start over FROM THE BEGINNING. Do that until you have done 4 Three Minute AMRAPS. At the end add up total completed rounds plus any extra you got each time.
You always start each new AMRAP at the beginning with 12 Wall Balls.
For the wall balls you will hold the ball at the chest with the elbows in. With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up! Get the butt below the knees at the bottom. Stand leading with the chest and the ball. Use the power from the legs to help you throw the ball! The goal is to throw to a 9' target roughly for women and 10' for men if possible.
When you catch the ball don't allow it to pull you forward! Keep the chest up and tuck the elbows in!!
If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women. 20-25# dumbbells for men.
Welcome to the dumbbell burpee power clean. You will have the hands on the dumbbells. Jump your feet out (or step out). Get your chest and thighs to the ground. Jump or step the feet back in (on the INSIDE of the dumbbells). Make sure the chest is up, knees are bent and heels are down. Stand with the dumbbells and pick up speed! Use the legs and hips to almost jump the weight up to the shoulder. Add a shrug before you pull with the arms and elbows. Touch one head of the dumbbell to the shoulder and get the elbows in front. You can do a muscle clean (no rebend) or pull yourself under slightly!
To start the next rep you will place the dumbbells back down. Do not get sloppy. Keep the chest up as you lower them and bend your knees!!
PROGRAM B:
4 x 3 Min AMRAP
Rest 1 Min Between AMRAPs
Each AMRAP is:
AMRAP 3 Min:
12 Wall Balls
6 Power Clean
RX Men: 20#ish Ball, 115#
RX Women: 14#ish Ball, 75#
RX + Men: 135# +
RX + Women: 95# +
Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.
Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)
NOTES:
So the way this works is you will start by doing a 3 min AMRAP of the 12-6. At 3 min let's say you got 3 rounds plus 4 wall balls. Your score for that round is 3 + 4. You rest 1 min and start over FROM THE BEGINNING. Do that until you have done 4 Three Minute AMRAPS. At the end add up total completed rounds plus any extra you got each time.
You always start each new AMRAP at the beginning with 12 Wall Balls.
For the wall balls you will hold the ball at the chest with the elbows in. With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up! Get the butt below the knees at the bottom. Stand leading with the chest and the ball. Use the power from the legs to help you throw the ball! The goal is to throw to a 9' target roughly for women and 10' for men if possible.
When you catch the ball don't allow it to pull you forward! Keep the chest up and tuck the elbows in!!
If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women. 20-25# dumbbells for men.
For the power cleans in this workout we want the weight to be challenging. You might be doing 3-3 or 2-2-2 but probably won't want to do 6 unbroken.
The bar will start on the ground with the feet hip width apart and the heels down. Knees are bent slightly and chest is UP! Arms are straight and are on the outside of the legs!
You will stand by lifting the chest and digging into the heels. Keep the arms straight as you stand and pick up speed. Once you finish the UP with the legs and hips add a shrug! Pull the elbows high and outside to bring the bar up the body but keep it close! Pull yourself under as you bring the elbows around and through. Land with the bar on the shoulders with the elbows high - heels down - butt slightly back - and knees out. Stand to finish each rep.
PROGRAM C:
4 x 3 Min AMRAP
Rest 1 Min Between AMRAPs
Each AMRAP is:
AMRAP 3 Min:
12 Wall Balls
6 Odd Object Cleans
RX Men: 20#ish Ball
RX Women: 14#ish Ball
Options for odd object: D Ball or Stone, Sandbag, Tire Flips etc
Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.
Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)
NOTES:
So the way this works is you will start by doing a 3 min AMRAP of the 12-6. At 3 min let's say you got 3 rounds plus 4 wall balls. Your score for that round is 3 + 4. You rest 1 min and start over FROM THE BEGINNING. Do that until you have done 4 Three Minute AMRAPS. At the end add up total completed rounds plus any extra you got each time.
You always start each new AMRAP at the beginning with 12 Wall Balls.
For the wall balls you will hold the ball at the chest with the elbows in. With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up! Get the butt below the knees at the bottom. Stand leading with the chest and the ball. Use the power from the legs to help you throw the ball! The goal is to throw to a 9' target roughly for women and 10' for men if possible.
When you catch the ball don't allow it to pull you forward! Keep the chest up and tuck the elbows in!!
If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women. 20-25# dumbbells for men.
Pick whatever you want or have for your odd object to play with! If the object is kinda light you can add reps per round or if 6 will be slow you may want to lower them!
