Workout of the Day
We’ll miss you Coach Alex!!

AMRAP in 7 minutes
burpee pull ups or burpee bar ​or ring muscle ups

1 minute REST

AMRAP in 7 minutes
power cleans

We’re celebrating Coach Alex today before he moves on with some of his favorite movements! Well, maybe not the burpees but we couldn’t resist throwing those in:) You’ll have seven minutes to work through as many reps as possible of either a burpee pull-up or a burpee muscle up on either a bar or rings. A great scaling option for the burpee today if you don’t want to to pull-ups or muscle ups would be burpee to a target. Set yourself up under a bar that is slightly out of your reach and then jump to touch it with both hands after each burpee. After resting for one minute you’ll move on to a heavy barbell to complete as many power cleans as possible in seven minutes. Go for a challenging weight today that forces you to work in singles and not sets. We recently did a five minute AMRAP of power cleans. If you remember what weight you did for that workout consider bumping the weight up a bit today. If classes are large the order of the workout can be reversed to make room on the pull-up bars or rings. Whether you start on the barbell or on the burpees your score will be your total reps at the end of the fifteen minutes.

standard: burpee to target, 135/95
rx: burpee pull-up, 185/125
sport: burpee bar or ring muscle up, 225/145
overachiever: burpee bar or ring muscle up, 245/155

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell your score will be much higher than those using a heavy barbell so prepare yourself for a high rep workout! For the burpee pull-up or muscle up you can either do regular burpees in place or find a target you can jump and touch after each rep to mix things up. If you have access to a pull-up bar or rings definitely go for the pull-up or muscle up after each burpee! Your score today will be your total power cleans plus all your burpee reps. See you on the leaderboard!