Saturday 5-15-21 Starke HomeFit
AMRAP – 30 @ 65/95#
200m Run (~60 second run, row, bike double unders etc)
15 Front Squats
15 Push Ups
15 Hang Power Cleans
For todays 30 minute AMRAP hit this as a soloist or with a partner and change the reps to 30 & share the load (one person working at a time).
For your 200m run, use the Strava app or any GPS app to plan your run route. If you’d rather hit the bike, rower, ETC, come up with a distance that will be challenging to hit in about 60 seconds and stick to it. Remember that different pieces of equipment count calories and distance differently. A 200m row would take in and around 30 seconds so 350-400m would be a better distance choice on the rower for about 60 seconds of effort.
Front squats can be done with a barbell, two dumbbells, kettlebells or single bells if needed. Push-ups should be measurable and repeatable. Hang power cleans can be with a barbell, DB’s or KB’s and pull ups can be done with a pull up bar, bar in a squat rack, banded, rings or even a towel thrown over a floor joist to add some vertical pulling into your at home workouts.
Weights and methods should be completed in two sets max. If it’s taking three or more sets to complete your 15 reps, modify the movement to keep you moving.
Have fun and enjoy the sun!