08.16.2021 WORKOUT OF THE DAY

August 15, 2021

GENERAL WARM-UP

Get Hot
200m Run
5 Burpees
10 Ring Rows
200m Run

WORKOUT OF THE DAY

“THE AMANDA SHOW”

[COMPETE]
For Time
1 mile Run

Directly Into…

”Amanda”
9-7-5
Squat Snatch (135/95)
Ring Muscle Up

Score = Time taken to complete the workout

[TRAIN]
For Time
1 mile Run

Directly Into…

”Amanda”
9-7-5
Power Snatch (135/95)
Strict Burpee Pull Up

[SWEAT]
For Time
1 mile Run

Directly Into…

5 Rounds:
7 Power Snatch (95/65)
9 Burpee Pull Up

POST-WORKOUT

3:00 Recovery/Clean-Up/Scores

Stretch – :30 each side
Banded Hip Flexor Stretch
Banded Lat Stretch
Banded Shoulder Distraction

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
7 Sets:
1 Power Snatches
1 Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Rest as needed between sets.

All percentages are based on 1RM Snatch.
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Set 4 – 55%
Sets 5+6+7 – 60%

WORKOUT VARIATIONS

AT HOME
For Time:
1 Mile Run

Directly Into…

5 Rounds:
7 Double Dumbbell Devils Presses (50/35)
9 Burpees

EQUIPMENT-FREE
For Time:
1 Mile Run

Directly Into…

5 Rounds:
7 V-Ups
9 Burpees