Mixing it up

By / March 18, 2019

Split Squats x8/leg
4 sets

AMRAP in 3 minutes
Burpees

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats

Rest 2 min

AMRAP in 3 minutes
Burpees

Gym or dance club?

32 thoughts on “Mixing it up”

  1. Cheryl

    Split Squats x8/leg, 4 sets: 10-12-12-15#

    AMRAP in 3 minutes
    – Burpees = 32
    Rest 2 min

    AMRAP in 5 minutes
    – 10 Alternating DB Snatch (15#)
    – 10 DB Squats
    = 4 rounds + 5 DB squats
    Rest 2 min

    AMRAP in 3 minutes
    – Burpees = 32

    Total = 159 reps, Thx Kevin!

  3. Janet

    Split Squats x8/leg
    4 sets
    15# dumbbells for all rounds

    AMRAP in 3 minutes
    Burpees
    44

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch
    10 DB Squats
    4 rounds and 2 snatches left shoulder felt ok πŸ™‚ at 25#

    Rest 2 min

    AMRAP in 3 minutes
    Burpees
    39

    total reps 165

  4. Remi F

    Split Squats x8/leg
    4 sets
    It went from 25, to 30, then down to 20#…

    AMRAP in 3 minutes
    Burpees = 40

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch (w/ 30#)
    10 DB Squats
    4 rounds + 1 = 81

    Rest 2 min

    AMRAP in 3 minutes
    Burpees = 32

    153 reps.
    I survived after 34 days off!

  5. Rob C

    Split Squats x8/leg
    4 sets
    20-25-35-40

    AMRAP in 3 minutes
    Burpees
    – 30
    Rest 2 min

    AMRAP in 5 minutes 35#
    10 Alternating DB Snatch
    10 DB Squats
    4 rounds + 5 Snatches
    Rest 2 min

    AMRAP in 3 minutes
    Burpees
    26

    Total 141

  6. Melanie

    Split Squats x8/leg
    4 sets
    Managed 3 sets with 12# dumbells
    This movement is usually quite challenging for me, today felt doable.. Maybe I am getting better at this stuff πŸ€·β€β™€οΈ

    AMRAP in 3 minutes
    Burpees – 39

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch
    10 DB Squats
    30# – 3 rounds plus 2 DB Snatch
    Rest 2 min

    AMRAP in 3 minutes
    Burpees – 38
    159 reps

    Happy with reps considering I am still congested, it felt good to move! Thanks Coach!

  7. Allyson

    Split Squats x8/leg
    4 sets
    20-25-30-30

    AMRAP in 3 minutes
    Burpees
    – 40
    Rest 2 min

    AMRAP in 5 minutes 25#
    10 Alternating DB Snatch
    10 DB Squats
    4 rounds + 10 Snatches
    Rest 2 min

    AMRAP in 3 minutes
    Burpees
    38

    Total 168

  8. Alexandre GARAULT

    Split squats, 4 sets at 10 lbs. Quite the balance challenge…

    1 round: 31 reps
    2nd round: 82 reps
    3rd round: 28 reps.
    Total: 141 reps.

    Thank you Coach Amanda!

  9. Laura

    Split Squats x8/leg
    4 sets
    Usually don’t have trouble with these but today they bothered my back foot
    15#-10#-BW-BW

    AMRAP in 3 minutes
    Burpees – 47

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch
    10 DB Squats
    25# – 3 rounds plus 5 squats
    Squats were slow and hard @25# πŸ™

    Rest 2 min

    AMRAP in 3 minutes
    Burpees – 49

    171 reps

    Fun class, thanks Amanda!

  10. Kevin

    Wasn’t able to do the split squats. Really bothered my knee. Farted around with mobility, squats, and lunges.

    WOD @ 50#
    205 reps

    Burpees – 50
    WOD – 108
    Burpees – 47

    Good race Laura!

  11. Jeff Leger

    Split Squats x8/leg – Worked up to 50 lbs x 2
    4 sets

    AMRAP in 3 minutes
    Burpees – 45 Reps

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch
    10 DB Squats – 5 round + 1 Snatch

    Rest 2 min

    AMRAP in 3 minutes
    Burpees – 39 Reps

    WOD – 185 Reps

    50 Cal Assault Bike – 3:58 a few minutes after the WOD.

    Nice job nooners

  12. Mike Moody

    Split squats “depending” despite the contrary

    35lbs
    25lbs
    12 lbs
    And the all sucked

    WOD
    33 burpees

    5 min amrap
    4+8 = 88 reps (35#)

    29 burpees

    Solid 150reps

  13. Stephdh120

    Split sq x8/leg
    0/0/10/10#

    Amrap 3 mins
    Burpees (29)
    Rest 2 min
    Amrap 5 mins
    10 alt db Snatch(15#)
    10 db sq (104)
    Rest 2 min
    Amrap 3 min
    Burpees (28)
    Total reps: 161

  14. Aubrey

    Split sq x8/leg
    20# 4rds

    Amrap 3 mins
    Burpees (42)
    Rest 2 min
    Amrap 5 mins
    10 alt db Snatch(30#)
    10 db sq (100)
    Rest 2 min
    Amrap 3 min
    Burpees (39)
    Total reps: 181
    Thanks Kevin

  15. Christie Neate

    Split Squats x8 per leg
    4 sets

    Did one set with 10# and my knee wouldn’t get me through a second set.

    Subbed 25# rack lunges alternating for the remaining sets

    AMRAP in 3 minutes
    – Burpees = 30

    Rest 2 min

    AMRAP in 5 minutes
    – 10 Alternating DB Snatch (25#)
    – 10 DB Cleans with 25# DBs
    = 3 rounds + 7 DB Cleans
    Rest 2 min

    AMRAP in 3 minutes
    – Burpees = 31

    Total = 128 reps

    Bummed in having to sub the strength and part of the wod due to my knee; but glad I did.

    Thanks for the class Kevin!

  16. Del

    Split Squats x8/leg
    4 sets
    0-15-15-15
    AMRAP in 3 minutes
    Burpees – 41

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch 50#
    10 DB Squats – 90

    Rest 2 min

    AMRAP in 3 minutes
    Burpees – 38

    169 reps

    Thanks Kevin!

  17. Fred

    Split Squats x8/leg
    4 sets
    20#DBs-20#-20#-bodyweight-40lb vest
    Balance issues. Was much better with the vest.

    AMRAP in 3 minutes
    Burpees – 42

    Rest 2 min

    AMRAP in 5 minutes = 83
    10 Alternating DB Snatch
    10 DB Squats

    Rest 2 min

    AMRAP in 3 minutes
    Burpees – 35

    Score: 161

  18. GillesGautreau

    mob wux1
    split squat x 8 leg
    20 # 4 set
    AMRAP in 3 min
    burpees
    40 rep
    rest 2 min
    AMRAP in 5 min
    10 alt DB snatch 30#
    10 DB squat
    5 round 5 rep
    rest 2 min
    AMRAP in 3 min
    burpees
    41 rep
    total 186 rep

  19. Samantha Black

    Split squats: 20#

    These bothered the top of my foot where the tendon is inflamed.

    WOD @ 30#
    Burpees: 48
    Couplet: 101
    Burpees: 41

    Almost puked on the way home.

    1. Karen

      Split squats
      BWx3, #10
      Found these hard and painful

      WOD #25DB
      31 burpees
      4rds plus 7 DB snatch= 87 reps
      30 burpees
      148 reps

  20. Stacey Simpson

    Split Squats x8/leg
    4 sets – bodyweight – then 3 sets with 10# DB

    AMRAP in 3 minutes
    Burpees – 29

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch
    10 DB Squats
    4 rounds & 2 Snatch with 20# DB =82

    Rest 2 min

    AMRAP in 3 minutes
    Burpees – 32

    Total : 143

  21. Heidi

    Split Squats x8/leg
    15-20-25-25

    3 min AMRAP Burpees = 43
    Rest 2 min
    5 Min AMRAP 10 DB Snatch + 10 DB Squats with 25# = 5 Rounds
    Rest 2 min
    3 min AMRAP Burpees = 35
    Total Reps = 178

    That was pretty gross.

  23. Shane Hayes

    Split squats x 8
    40/50/50/50#

    Wod @50#
    Burpees (67)
    Snatches and squats (104) 5rds 4 snatches
    Burpees (53) that was hard…
    224 reps

  24. Marcel

    AMRAP in 3 minutes
    – Burpees = 42
    Rest 2 min

    AMRAP in 5 minutes
    – 10 Alternating DB Snatch (35#)
    – 10 DB Squats
    = 4 rounds + 4 DB squats
    Rest 2 min

    AMRAP in 3 minutes
    – Burpees = 35

    Total = 171 reps, Thx Kevin

  25. Derek

    Split Squats x8/leg
    4 sets
    25lb for all sets

    AMRAP in 3 minutes
    35 burpess
    83 WOD
    37 burpess

    Score 155

    Thanks Marcel !

  26. Janelle

    Split squats x 8
    Practice set /20/20/20#

    Wod @35#
    Burpees (45)
    Snatches and squats (76)
    Burpees (43) that was hard…
    164 reps

  27. Gabriel

    Split squats x 8
    Practice set 20-20-25-25

    WOD @ 50#
    161 reps

    Burpees – 50
    WOD – 64
    Burpees – 47

  28. Kelly B

    Split Squats x8/leg
    4 sets
    10#DB, BW, BW, BW

    AMRAP in 3 minutes
    Burpees: 44

    Rest 2 min

    AMRAP in 5 minutes
    10 Alternating DB Snatch @30#
    10 DB Squats
    4 rounds + 9 DB Squats

    Rest 2 min

    AMRAP in 3 minutes
    Burpees: 41

    Total: 184

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