FOR TIME 

• 20 DB Push Press
• 20 DB Squat Cleans
• 20 BW Squat Jumps

• 18 DB Push Press
• 18 DB Squat Cleans
• 18 BW Squat Jumps

• 16 DB Push Press
• 16 DB Squat Cleans
• 16 BW Squat Jumps

• 14 DB Push Press
• 14 DB Squat Cleans
• 14 BW Squat Jumps

RX men: 40# dumbbell

Rx women: 25# dumbbell

Goal: Under 20 minutes

Alrighty, today’s workout it a fun one. We’re chipping off two reps of each exercise after each round. Starting at 20 reps and ending at 14 reps. Your goal should be to move steadily and not too quick in the beginning. Break up the sets of 20 int a couple blocks of 5 or 10. 

push press: The whole point of this movement is to generate force from the floor up. Bring your dumbbells up to your shoulders, bend slightly at the hip and knee. Drive up with your legs and follow with a shoulder press.

DB Squat Cleans: This a fun one but can be a little intimidating, so let me walk you through it. The first movement is a deadlift. Drive your hips back toward the wall,...

Minute 1-5 is AMRAP #1:

10 Dumbbell Squats

25 Yard Farmers Carry

Minute 5-10 is an AMRAP #2:

16 Step-Ups

12 Lunges

Minute 11-15 repeat AMRAP #1:

10 Dumbbell Squats

25 Yard Farmers Carry

Minute 15-20 repeat AMRAP #2:

16 Step-Ups

12 Lunges

Alternatives:

- Use goblet squat or air squat

- Body weight lunges

- Sub 10 burpees for farmers carry

Happy St. Patricks Day!

For this workout you will set a running clock, you have two minutes to complete all three movements. If you have time left over, use it to rest.

E2MOM 10 Rounds

1. 8 Dumbell Deadlifts

2. 6 Overhead Presses

3. 12 Sit-Ups

• Men's RX: 50 lbs

• Women's RX: 25 lbs

We will be posting online workouts daily - follow @quad_online for more workouts like this!

20 Minute AMRAP

6 Dumbbell Snatches
30 Double Unders (60 Single Unders)
10 Hand-Release Push-Ups
200 Meter Run

If you don't have equipment available, do this instead!

20 Minute AMRAP

20 Air Squats
20 Squat Jumps
10 Push Ups
200 Meter Run