4:00
2 rounds:
10 Arm Circles per Side
10 Leg Swings per Side
Then 2:00
20 Air Squats
10 Bodyweight Forward Lunges- single arm extended
5 Squat to OH Reach
Athletes Notes
4 sets:
AMRAP 3 Minutes
20 Squat to Overhead Reach
15 Burpees (no jump)
Max Box Jumps (24”/20”)
-rest 1:30 between sets-
Athletes Notes
Score
- Your score today is the max box jumps you do per round. You will have 4 total scores.
Workout Strategy and Flow
- The goal of this workout today is to get to the box as quickly as you can and then continue to push! You don’t want to go too fast out of the gate or you’ll be too slow on the box where it is scored.
- Be very aware that your legs will be tired after the squats and burpees, but find your breath and keep moving.
Demo Videos
FLOW
- At 3,2,1, go….you will begin with 20 squat to overhead reach. Upon completing these reps, you will go to the ground for 15 burpees with no jump (I like to think this is the good part of a burpee). After those 15 repetitions, you will work against the clock and complete as many box jumps as you can in the remaining time.
- It is important to remember that you get 1:30 of rest between sets. Make sure you set your clocks accordingly.
Substitution
- If you need to scale the jumps, you can lower the box to something more manageable. Or you can do step ups. All I am looking for is that you choose something challenging for you 🙂
Backpack Option
AMRAP 3 Minutes
20 Backpack Back Squat + Overhead Reach
15 Burpees (no jump)
Max Box Jumps (24″/20″)
Scaled
AMRAP 3:00 x 4 sets
20 Squat to Overhead Reach
15 Modified Burpee – no jump, knee push up
Max Box Step Up – if you need to substitute for a lower box, please do so!
Mayhem Moms
AMRAP 3:00 x 4 sets
20 Squat to Overhead Reach
15 Modified Burpee – no jump, knee push up
Max Box Step Up
4 sets:
AMRAP 3 Minutes
10 Single Dumbbell Thrusters (left)
10 Single Dumbbell Thrusters (right)
7 Single Dumbbell Devil Press (left)
7 Single Dumbbell Devil Press (right)
Max Box Jumps (24”/20”)
-rest 1:30 between sets-
*RX: 50/35
Athletes Notes
Score
- Your score today is the max box jumps you do per round. You will have 4 total scores.
Workout Strategy and Flow
- The goal of this workout today is to get to the box as quickly as you can and then continue to push! You don’t want to go too fast out of the gate or you’ll be too slow on the box where it is scored. Since we have single arm thrusters, expect your legs to be tired as well as your shoulders as you move through this workout.
- Be very aware that your legs will be tired after the thrusters and devils press, but find your breath and keep moving. Aren’t we glad its only a single dumbbell?!
Demo Videos
FLOW
- At 3,2,1, go….you will begin with 10 single arm dumbbell thrusters on your left side. You will then complete the same on your right side. Upon completing these reps, you will go to the ground for 7 single dumbbell devils press on your left side followed by 7 on your right side. . After those two movements , you will work against the clock and complete as many box jumps as you can in the remaining time.
- It is important to remember that you get 1:30 of rest between sets. Make sure you set your clocks accordingly.
Substitution
- If you need to scale the jumps, you can lower the box to something more manageable. Or you can do step ups. All I am looking for is that you choose something challenging for you 🙂
Backpack Option
AMRAP 3 Minutes
20 Backpack Thruster
14 Backpack Devil Press
Max Box Jumps (24″/20″)
-rest 1:30 between sets-
Scaled
Workout as written. If you need to substitute for a lower box, please do so! Or if you need to do step ups instead of jumps, that is also acceptable!
Mayhem Moms
AMRAP 3:00 x 4 sets
10 Single Dumbbell Thruster (left)
10 Single Dumbbell Thruster (right)
7 Elevated Modified Devil Press (left)
7 Elevated Modified Devil Press (right)
Max Box Step Up
-rest 1:30 between sets-
1:00 Couch Stretch (each)
1:00 Seated QL Stretch (each)
1:00 Child’s Pose
1:00 Frog Stretch
Athletes Notes