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200803

Dumbbell Grace

For Time

30 Dumbbell Clean and Jerks


5 minutes rest. Then...


10 Minute AMRAP

10 Box Jumps

10 Push-Ups

10 Burpees


Listen up cupcakes. Pull your knuckles off the ground and close your damn mouths when you breathe, we‘ve got work to do!


If SpaceX can drop two astronauts off the coast of the great state of Florida from space today...Right before a hurricane hits...we can handle this week.


At 3...2...1...Go! You will start on "Grace" - 30 Clean and Jerks for time. When you complete all 30 reps, note your time and rest 5 minutes. Then, go straight into the 10-Minute AMRAP part of the workout. It starts with 10 Box Jumps, then, 10 Push Ups followed by 10 Burpees. That's one round. your score for the second part of the workout is the total amount of rounds and reps completed. Your score for the first workout is the time it took to complete the 30 Clean and Jerks. In Wodify you'll see a place for 2 scores.


The weight for this workout should be light to moderate. We want you to get through those 30 Clean and Jerks under 5 minutes. If it is taking longer than that, you need to lighten up on the weight. Don't cut the reps. Also, this workout can work with Kettlebells, a Barbell, a Backpack, Sandbag, or even Water Jugs.


The intended stimulus for this workout is 2 sprints. Wed like to see you really push on the 30 C&Js. Get them finished as fast as you can safely do it. The same intensity might not last as long on the 10 min AMRAP. But it doesn't have to drop a lot. After Grace, you are warmed up and ready to attack this next part. Find a pace you can keep moving at and push it a little faster. 10 minutes will go quick.


Do work.


Lets get it!!!!










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