150401 Wednesday – “Amity”

Mobility: None. Work on your ankle mobility before class.

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Skill Practice Warm Up: Spend 10 min working up to a challenging push press. Approximately 80-90% of your max.  Plan on hitting that weight for 2-3 attempts.


Strength Workout: None.


Metabolic Conditioning Workout: “Amity” – 15 Minute AMRAP

5 Push Presses (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

10 Deadlifts (Same)

15 Wall Balls (Performance: 20lbs/10′, Athletic*:14lbs/9′, Health: 10lbs/8′)

200m Run

1 Minute Rest

Scaling Guide: 3 – 5 rounds

*Women’s “As Prescribed” weights and reps (Rx)

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Compare To: New Workout


Optional ‘Cash Out’: None.

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