4/1/15 “Amity”


Mobility: Ankle

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 (A: 135lbs, I*: 85lbs, N: 55lbs)

10 Deadlifts (Same)

15 Wall Balls (A: 20lbs/10′, I*:14lbs/9′, N: 10lbs/8′)

200m Run

1 Minute Rest

Scaling Guide: 3 – 5 rounds

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

Log your results online by clicking here.

Compare To: New Workout

Optional ‘Cash Out’: None.

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