Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
minutes working out
The faster you move to complete the reps, the more rest you get! Sounds like a good deal. We want to move at a fast, uncomfortable pace today to focus on increasing our overall power and speed.
3-min. to complete:
10 Single-arm Snatches, right side
10 Single-arm Overhead Lunges, right side
10 Single-arm Snatches, left side
10 Single-arm Overhead Lunges, left side
Rest the remaining time in 3-min.
5 Rounds
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.
Snatches
Pick a light-moderate weight where you can do 10 reps unbroken on each side.
Options: Hang Power Snatches
💪 reduce to 8 reps.
🤰 perform 8-10 reps.
Equipment: single weight like dumbbell, kettlebell, backpack, or water bottle.
Overhead Lunges
Use the same weight as the Snatches.
Options: perform with weight in the front rack or hold at your sides.
💪 reduce to 8 reps
🤰 perform 8-10 reps or 8 Single-arm Front Squats if unable to perform Lunges.
Equipment: same as Snatches
Have a question? Chat with your coach.
✅ Weight for both movements.
⏱ Timer set to 3-min intervals
3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total
Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch
🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total
5
-
7
minutes warming up
15
-
minutes working out
The faster you move to complete the reps, the more rest you get! Sounds like a good deal. We want to move at a fast, uncomfortable pace today to focus on increasing our overall power and speed.
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.
It's All in the Hips
Glutes and Shoulders
