Help keep your group healthy and happy!
7
-
minutes warming up
15
-
17
minutes working out
Today we've got a super complex movement. 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.
As Many Rounds As Possible in 10-min.
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
Options: adjust load → perform the movement as low as possible, even if not to full Squat depth.
💪 perform Single-arm Thruster.
🤰 perform 30-sec. Overhead Carry (both hands).
Equipment: single dumbbell, kettlebell, bottle of water.
Weighted Step-up
Options: adjust height of surface → adjust weight.
💪/🤰 perform Step-ups without weight.
Equipment: elevated surface like a box, chair, or stair to step onto & weight(s) like barbell, dumbbell(s) kettlebell(s), bottles of water, or a backpack..
No Box Sub: perform Split Squats.
Single-arm Squat Snatches
Options: adjust weight → perform as a Single-arm Snatch into an Overhead Squat (segment the two movements instead of continuous).
💪 Single-arm Squat Cleans or Single-arm Snatches (no squat).
🤰 perform Single-arm Snatches (no squat).
Equipment: single dumbbell, kettlebell, bottle of water.
Box Jumps
Options: adjust height of surface → reduce number of reps per round to 8-10.
💪/No Box Sub: perform Facing Jump-overs.
🤰 perform Toe Taps.
Equipment: elevated surface like a box, chair, surface to step onto.
🤰 Additional Options
- Rounds: perform last portion for 5 rounds instead of 3.
Have a question? Chat with your coach.
✅ Object for Overhead Squats.
✅ Something to step and/or jump on.
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 a super complex movement. 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
Super Complex Movements
Jumping Movements
