9/12/2019 - Triple AMRAP

Score Type:: Rounds and Reps

AMRAP 7 

7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP 7
7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Devil Press
14 Abmat Situp

-Rest 2:00-

AMRAP 7
7 DBL DB Ground to OH (35/25)|(25/15) 
7 DBL DB Burpee
14 Air Squat

SCALING
REPS, LOADING, VOLUME...
For DB movements: scale the load to something that the athlete could press overhead 10-12 times unbroken.
For push-ups: If the overall volume for a beginner or deconditioned athlete is too high, scale back the number of reps to something that could be completed in 1-2 sets.

MOVEMENT ADJUSTMENTS...
For athletes that cannot hinge: modify the DB G2OH to DB Push Press, and modify the DB Up-Down to an elevated Up-Down, or an Up-Down without load.
For more deconditioned athletes, we can modify the Up-Down to a step-back to plank and step-forward to stand, or raise the hands to a bench or a box, to decrease the range of the movement.
For push-ups: for newer or more deconditioned athletes, we can raise the surface that we perform the push-up from, or we can set up a band across the rig on 2 J-Hooks to assist in the push-up. We can also place the knees-down on the ground, but if this is the normal go-to scale for push-ups, let’s switch it up and try a different one today!

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We’ve got three AMRAPs today, decreasing time AND reps per round. Our fittest athletes are shooting for 5+ rounds in each AMRAP, while our newer athletes will be closer to the 3+ round range. We are looking to move faster through each work interval than the previous one, and the goal is to hold onto the DBs and go unbroken from the G2OH to the DB Up-Down, and break up push ups appropriately to avoid burning out.
This workout is gnarly on the shoulders, so be prepared for the burn between the DB movements and the push-ups! Pick a DB weight that you know you can move consistently, and don’t be afraid to break up the push-ups early!
9/12/2019 - BURN Workout 1

Score Type:: Rounds and Reps

AMRAP 7 

7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP 7
7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Devil Press
14 Abmat Situp

-Rest 2:00-

AMRAP 7
7 DBL DB Ground to OH (35/25)|(25/15) 
7 DBL DB Burpee
14 Air Squat


SCALING
REPS, LOADING, VOLUME...
For DB movements: scale the load to something that the athlete could press overhead 10-12 times unbroken.
For push-ups: If the overall volume for a beginner or deconditioned athlete is too high, scale back the number of reps to something that could be completed in 1-2 sets.

MOVEMENT ADJUSTMENTS...
For athletes that cannot hinge: modify the DB G2OH to DB Push Press, and modify the DB Up-Down to an elevated Up-Down, or an Up-Down without load.
For more deconditioned athletes, we can modify the Up-Down to a step-back to plank and step-forward to stand, or raise the hands to a bench or a box, to decrease the range of the movement.
For push-ups: for newer or more deconditioned athletes, we can raise the surface that we perform the push-up from, or we can set up a band across the rig on 2 J-Hooks to assist in the push-up. We can also place the knees-down on the ground, but if this is the normal go-to scale for push-ups, let’s switch it up and try a different one today!
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Comments

Andrea Pantoja

Andrea Pantoja 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 11 + 12

Alethia Ostfeld

Alethia Ostfeld 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 7 + 14

Yvonne Chok

Yvonne Chok 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 + 17

Manish Singh

Manish Singh 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 Rounds

Daniel Hernandez 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 6 + 21

Lawrence Coleman

Lawrence Coleman 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 11

Chris Bunker

Chris Bunker 3 days, 4 hours ago / Reply

9/12/2019 - Triple AMRAP: 12 + 25

Berica Westbrook

Berica Westbrook 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 Rounds

Tara Hays 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 6 + 22

Shelley Flanary

Shelley Flanary 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 27

Brad Westbrook

Brad Westbrook 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 6 + 14

Timothy Hawkins

Timothy Hawkins 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 11 Rounds
Notes: GHD

ranjit gujja

ranjit gujja 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 + 19

Ian Donahue

Ian Donahue 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 Rounds

John Cruces

John Cruces 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 7 + 13

Wendell Cook

Wendell Cook 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 11 + 9
Notes: 40 LBS

Arvind Behera

Arvind Behera 3 days, 5 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 15

Rudy Rodriguez

Rudy Rodriguez 3 days, 6 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 14

EVer Osorio

EVer Osorio 3 days, 6 hours ago / Reply

9/12/2019 - Triple AMRAP: 7 + 35

Travis Francis

Travis Francis 3 days, 6 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 2

Cesar Blanco

Cesar Blanco 3 days, 6 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 14

Tanner Price

Tanner Price 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 7 + 36

Zak Pearlman

Zak Pearlman 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 + 30

Joe Mencher

Joe Mencher 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 6

Morgan Sessions

Morgan Sessions 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 13 + 4

Megan ANDERSON

Megan ANDERSON 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 11 + 58

Lewis Guilbeau 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 + 20

Raphael Colantonio

Raphael Colantonio 3 days, 11 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 17

Debra Smith

Debra Smith 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 5 + 16

Heather Reuter

Heather Reuter 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 22

Clement Wan

Clement Wan 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 + 30

Nick Miller

Nick Miller 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 13 + 5
Notes: 30lbs

liel levy

liel levy 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 5

thomas echols

thomas echols 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 29

Brad Ballew

Brad Ballew 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 Rounds

Dan Balcauski

Dan Balcauski 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 6 + 14

Gracian Arretche

Gracian Arretche 3 days, 16 hours ago / Reply

9/12/2019 - Triple AMRAP: 10 + 19

Morgan Morrison

Morgan Morrison 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 7 + 12

Ryan Van

Ryan Van 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 8 + 24

Doug Rauls

Doug Rauls 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 11 + 10

Brian Morrison

Brian Morrison 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 8

Thomas Lindholm

Thomas Lindholm 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 24

Mark Fischer

Mark Fischer 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 21
Notes: 30 ibs

Paul Blacklock

Paul Blacklock 3 days, 17 hours ago / Reply

9/12/2019 - Triple AMRAP: 9 + 15

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