Help keep your group healthy and happy!
7
-
minutes warming up
18
-
minutes working out
We're mixing in some weighted movements with some plyometric drills. The goal is to challenge yourself with lifting, then try to move quickly and with speed afterwards! Think of doing each movement unbroken and with intention, but use the rest between each movement to compose yourself.
As Many Rounds as Possible in 18-min.
9 Front Squats
18 Speed Skaters to Target, total
9 Hang Power Clean
18 Jump-overs (facing)
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.
Front Squats / Hang Power Clean
Pick a weight that challenges load for all 9 reps, but unbroken.
Equipment: barbell, dumbbells/kettlebells, backpack --> if performing with one dumbbell/kettlebell, perform Goblet Squats and Single-arm Cleans, reps per side.
Load Too Light? Increase to 12 reps.
Speed Skaters to Target
Set up 2 markers about 2 paces apart.
Options: decrease distance between markers --> do not touch the ground.
🤰 option to perform a Side Shuffle, in steps.
Jump-overs (facing)
Face the weight you're jumping over, so jump, turn, repeat.
Options: jump over nothing instead of your weight --> step-over.
💪/🤰 perform Step-overs.
💪/🤰Additional Options
Add in 30-45. sec rest after each round.
Have a question? Chat with your coach.
✅ Weight for Front Squats and Hang Power Cleans.
🎶 Mariah Carey Monday Playlist
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
18
-
minutes working out
We're mixing in some weighted movements with some plyometric drills. The goal is to challenge yourself with lifting, then try to move quickly and with speed afterwards! Think of doing each movement unbroken and with intention, but use the rest between each movement to compose yourself.
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
It's All in the Hips
Jumping Movements
Jumping Movements
