On Thursday it will be time for a twelve minute AMRAP. Your challenge will consist of dumbbell deadlifts, burpees, and dumbbell power cleans.  You may have done this one back in 2017. Have a look in zen planner and check out your score.

The real challenge is maintaining good clean technique with the dumbbells. The deadlifts are easy, as long as you stay in a good position and the burpees are, well burpees. Depending on weights we may run two heats and let you have a buddy to keep track of your rounds. If you are joining on zoom you will need an object to lift and space to move. We look forward to seeing you tomorrow.

Thought of the day

One of my professors used to say, the ability to learn, is being able to hear anything without getting angry. With how polarizing social media is right now, I wish more people took his classes. It feels like in some circles the art of conversation and learning is gone. When you come in thinking you know, have the only right answer, or all other opinions are violently against yours it’s hard to learn. These things can even lead to a strong emotional response and get you to stop listening before gaining some value.

The process for me has been ongoing but I try to be open to opposing views to my own. I am not usually buying them but sometimes they have given me an opportunity to expand and grow. Next time you are in a conversation with someone opposed to your views or ideas, of the world, try keeping calm and approaching the conversation with a level head.  There may be an opportunity for growth and learning on both sides.



Warm Up

3 rnds (1 minute each)

Good mornings, RDL Left, RDL Right


Get ups


DB Deadlifts


DB Power cleans


12 Minute AMRAP

9 DB Deadlifts 40/60#

6 Burpees

3 DB Power Cleans 40/60#

Cool down

  • Leon