At Home Conditioning
With a partner, alternating full rounds and complete as many rounds as possible in 12:00:
- Alternating Single Arm Dumbbell Squat Cleans
- Burpees over Dumbbell
*Start with 2 reps of each and add two reps each round.
Rest 2:00, then complete as many rounds as possible in 12:00:
- Single Arm Shoulder to Overhead
- Box Jump Overs
*Start with 2 reps of each and add two reps each round.
Notes
Today’s workout is to be done with a virtual partner. You will complete as many rounds and reps as possible in 12 minutes of squat cleans and burpees, then rest two minutes and do the same with shoulder to overhead and box jumps. At the start of the workout, partner one will complete 2 squat cleans (1/arm) and 2 burpees, then rest while partner two completes 2 squat cleans (1/arm) and 2 burpees. When partner one begins the next round, the reps go up to 4 squat cleans (2/arm) and 4 burpees. Continue in this pattern, adding two reps each time it comes back around, for 12 minutes. You will follow the same format for the second amrap.
The squat cleans should be done with a dumbbell or kettlebell that allows you to complete at least 12 reps unbroken when you are tired. You don’t want to have to break at all and make your partner wait too long.
Remember to use a two foot take off when jumping over the dumbbell during your burpees.
The single arm shoulder to overhead should be done with a dumbbell or kettlebell that allows you to complete at least 12 reps unbroken when you are tired. You may switch arms whenever you like, but we recommend at halfway through your set.
The box jump overs should be done to a height at which you will not hesitate between reps. If you don’t have a stable surface to jump on and over, find something that you can jump over and clear the object.