KC Friday

I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!

WORKOUT for Champagne Friday 4/17/2020

“KANSAS CITY”

As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops

Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.

No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops

Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises

Add up the total reps from all 5 AMRAPs and post your score!

2nd Serving – Need More Work? (Endurance-Bias)

5 rounds of a 12:00 effort for max distance, resting as needed between efforts.

Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!

HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps

READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic
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