Help keep your group healthy and happy!
7
-
minutes warming up
15
-
17
minutes working out
Today we've got two super complex movements. You might feel some frustration as you're doing this workout, but don't let that take away from the skill you're building and the fun you're having. The Overhead Squat and the Squat Snatch take a ton of flexibility, joint mobility, coordination, and stability. There are a lot of things that are bound to go wrong and that's okay! We need to work complex movements from time-to-time to diversify our muscle engagement. Take your time today on these movements and strive as best as you can for full range of motion. Go lighter on the weight if you have to.
10-min. As Many Rounds As Possible
6 Single-arm Overhead Squat
12 Weighted Steps-ups
Then,
3 Rounds
6 Single-arm Squat Snatches
12 Box Jumps
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Single-arm Overhead Squat
Choose a weight that allows you to go full range of motion as much as possible. If you can't go to full depth, go as low as you can.
💪 perform Single-arm Thruster.
🤰perform 30-sec. Overhead Carry (both hands).
Equipment: single dumbbell, kettlebell, backpack.
Weighted Step-up
Choose a height and weight option where you're able to do all the reps unbroken but still feel a bit of resistance as you step-up.
💪 perform Step-ups without weight.
Equipment: box, chair, surface to step onto & barbell dumbbell(s), kettlebell(s), backpack.
No Box Sub: perform Split Squats, total.
Single-arm Squat Snatches
Choose a weight option where you can do all reps unbroken. You can also segment the movement and do a Single-arm Snatch into an Overhead Squat.
💪 Single-arm Squat Cleans or Single-arm Snatches (no squat).
🤰 perform Single-arm Snatches (no squat).
Equipment: single dumbbell, kettlebell, water bottle
Box Jumps
Choose a height where you can do the reps unbroken and relatively fast. Option to reduce reps to 8-10 per round.
💪/🤰 perform Toe Taps.
Equipment: box/chair/surface to step onto.
No Box Sub: perform Jumping Jacks.
Have a question? Chat with your coach.
✅ Weight for Overhead Squats and Snatches.
✅ Something to step and/or jump on.
⏱ Clock set to stop watch, making sure to start the second part at 10 minutes. Record the total time.
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
15
-
17
minutes working out
Today we've got two super complex movements. You might feel some frustration as you're doing this workout, but don't let that take away from the skill you're building and the fun you're having. The Overhead Squat and the Squat Snatch take a ton of flexibility, joint mobility, coordination, and stability. There are a lot of things that are bound to go wrong and that's okay! We need to work complex movements from time-to-time to diversify our muscle engagement. Take your time today on these movements and strive as best as you can for full range of motion. Go lighter on the weight if you have to.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Squat Family
Posterior
Jumping Movements
Super Complex Movements
