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Three Little AMRAPS

in Fitness, Workout of The Day

Workout of the Day:

AMRAP 3 Minutes
5 Front Squat 135/95
5 Pull Ups Strict (See if some of the guys can do muscle ups)

AMRAP 3 Minutes
7 DB Hang Power Snatch Each Arm 35/20
14 Air Squats

AMRAP 3 Minutes
14 Calories on Rower
7 Burpees Over Rower

** Rest 3 minutes between each AMRAP.

*** Do all three AMRAPS then repeat.


A. Snatch Balance 3×3. Rest as needed (this becomes part of warm up, focus on footwork and drive up).

B. Snatch Above Knee Off Block 4×3. Rest 2min btw sets (make these look good, drop the weight after each rep, go heavier than last week).

C. 3x 2 Snatch Grip Push Press + 1 Overhead Squat, Rest :90 btw sets (add weight from last week, attempt 1RM snatch and above) + Muscle Up Biathalon (try and give at least 30min for this).

400m Run
18 Muscle Ups (Rings or Bar)
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups
**Run 200m Penalty for dropping off rings**