Strength
4 Rounds not for time:
- 8 Dumbbell Bench Press or Floor Press
- 10 Dumbbell Rows per arm
Notes
Today’s strength is dumbbell bench press and dumbbell row. You will alternate between the two exercises for 4 working sets. Rest about 1-2 minutes between exercises.
The dumbbell bench press should be at a challenging weight but no failed reps across all 4 rounds. Keep your shoulder blades back and down in contact with the bench throughout and don’t let your elbows flare out to the sides. Aim to use 5-10# more than last week’s weight.
The dumbbell rows should be performed with a heavy weight across all 4 rounds. Focus on a full range of motion and pull towards the bottom of your rib cage to keep your lat engaged. Aim to use the same weight as last week.
Conditioning
For time
- 80 Single Arm Hang Clean and Jerks
- 45-60 Calories
- 40 Burpees over the Dumbbell
- 15-20 Calories
20:00 time cap
Notes
Today’s conditioning is a chipper. You will complete 80 single arm hang clean and jerks, 45-60 calories, 40 burpees, then 15-20 calories. Your score is the time to complete the work or the number of reps completed under the 20-minute time cap.
The single arm hang clean and jerks should be at a light-moderate weight that allows you to complete the reps in 4-5 sets with quick breaks. You may switch arms as needed.
The first set of calories should take no more than 4-minutes to complete. The calories at the end should take no more than 2-minutes to complete. If you do not have a machine, substitute an 800 and 400m run.
The burpees should take no more than 4-minutes to complete. Adjust the number of reps if needed.