Help keep your group healthy and happy!
6
-
8
minutes warming up
16
-
minutes working out
Lots of shoulder stability work today. Prioritize control in the movements rather than rushing through everything.
As Many Rounds as Possible in 16-min.
2-4-6-8-10... +2 reps each round
Overhead Squat
Single-arm Thrusters, total
*6 Turkish Sit-ups, total, after each set
*If performing Single-arm Overhead Squat, total reps.
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.
Overhead Squats
This movement can be very challenging and will quickly reveal any flexibility issues you might have. Pick a conservative weight.
Options: increase by 1-2-3-4-5… +1 each round → perform Single-arm Overhead Squats, total reps (switch arms halfway).
💪 perform Weighted Lunges, hold weight overhead or at the chest.
🤰 perform Front Squats.
Equipment: barbell or broomstick, single dumbbell/kettlebell/jug of water (perform as Single-arm).
Single-arm Thrusters
This can be the same weight you use for the Overhead Squats or something that is slightly heavier.
Options: increase by 1-2-3-4-5… +1 each round.
🤰 perform Push Press (weight in both hands).
Equipment: one weight like single dumbbell, kettlebell, or jug of water.
Turkish Sit-ups
Pick something that will challenge you, but also should be a weight you can do unbroken.
Options: perform with arm in the air without any weight.
💪 perform Sit-ups.
🤰 perform Side Plank Hip Lifts, reps each side.
Equipment: one weight like single dumbbell, kettlebell, or jug of water.
Have a question? Chat with your coach.
✅ Weight for Overhead Squats.
✅ Weight for Thrusters.
✅ Weight for Turkish Sit-ups.
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
16
-
minutes working out
Lots of shoulder stability work today. Prioritize control in the movements rather than rushing through everything.
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
Squat + Press Family
Core Movements
