April 1, 2020
Day #20 – “Kansas City”
“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
30# DB. (1) 24+21=45, (2) 24+17=41, (3) 24+18=42, (4) 24+14=38, (5) 24+10=34
6+8+10=24 reps per round.
total score = 200