Help keep your group healthy and happy!
5
-
7
minutes warming up
16
-
minutes working out
We're kicking off the holiday weekend with some smorgasborg of movements. Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches. Bring the heat! 🔥
16-min. on the clock:
2 Rounds
10 Turkish Get-ups, total
20 Overhead Squats, total
30 Wood Choppers, total
40 Kick-backs
In the remaining time, max rep Snatches
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.
Turkish Get-ups
Options: perform with a lighter weight like a shoe —> adjust to 6-8 reps.
💪 option to perform Turkish Sit-ups.
🤰 perform 10 Split Squats, each side.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.
Overhead Squats
💪 /🤰 perform Front Squats.
Equipment: barbell with two hands or dumbbell/kettlebell/bottle of water for single-arm reps, total.
Wood Choppers
Options: perform from the hip to overhead or lower, like the knee to overhead.
🤰 perform 25-reps.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.
Kick-backs
Options: jump down and jump back up with two feet at a time —> step down and step back up with one foot at a time.
💪 /🤰 perform 30 Elevated Kick-backs.
Snatches
💪 /🤰 perform Single-arm Snatches, either to the ground or just hip level.
Equipment: using two hands with a barbell OR single-arm with a dumbbell/kettlebell/cans.
Have a question? Chat with your coach.
✅ Single weight option(s) for all the movements.
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
16
-
minutes working out
We're kicking off the holiday weekend with some smorgasborg of movements. Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches. Bring the heat! 🔥
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.
All-in-one Movements
Squat Family
Core Movements
Burpee Family
It's All in the Hips
