Fitness
Cycle Benchmark
"Don Draper"
10 minute AMRAP
10 squat cleans (95/65)
10 burpees
Core
3 sets
30 second left side plank
30 second right side plank
30 second front plank
Rest 1 minute
Performance
Cycle Benchmark
"Don Draper"
10 minute AMRAP
10 squat cleans (115/75)
10 bar facing burpees
Core
3 sets
30 second left side plank
30 second right side plank
30 second front plank
Rest 1 minute
Competition
Cycle Benchmark
"Don Draper"
10 minute AMRAP
10 squat cleans (155/105)
10 bar facing burpees
Core
3 sets
30 second left side plank
30 second right side plank
30 second front plank
Rest 1 minute
At Home
WOD
10 minute AMRAP
10 odd object squat cleans
10 burpees
Core
3 sets
30 second left side plank
30 second right side plank
30 second front plank
Rest 1 minute
Notes:
Today will be the cycle benchmark. This is an opportunity to stretch yourself a little bit and get outside your comfort zone. Pick a weight that is a little heavier than you would normally pick if you want to test yourself. We will finish with a core workout where your score will be total time to complete the planks including rest. For the at home workout find an odd object that you can use with two hands to perform a squat clean.