April 1, 2020

Day #20 – “Kansas City”

By phy6

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

STIMULUS

  • 3 Minutes on 1 Minute off in these fast paced intervals
  • Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
  • The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
  • Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
  • The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
  • We will alternate hands after every rep
  • For each lateral Db hop, over and back will count as 1 rep
  • Your score will be total rounds + reps for all 5 AMRAPs for a sum total

MOVEMENT VIDEOS

Single Arm Dumbbell Squat Cleans Video

WARM-UP

8 Minutes For Quality:

30 Second Hollow Hold
200 Meter Jog
10 PVC Pass Throughs * Video
5 Inchworm to Push-ups Video

*Use broomstick, or towel/band


“Kansas City” (No Equipment Version)

5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops

STIMULUS

  • 3 Minutes on 1 Minute off in these fast paced intervals
  • Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
  • The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
  • Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
  • For each lateral odd-object hop, over and back will count as 1 rep
  • Your score will be total rounds + reps for all 5 AMRAPs for a sum total

MOVEMENT VIDEOS

How to create an Odd-ObjectVideo

WARM-UP

8 Minutes For Quality:

30 Second Hollow Hold
200 Meter Jog or 10x10m Shuttle Runs
10 PVC Pass Throughs * Video
5 Inchworm to Push-ups Video

*Use broomstick, or towel/band