Help keep your group healthy and happy!
5
-
minutes warming up
16
-
18
minutes working out
In case you felt like anything was missing in this week's training, here we are with a buffet of movements. Your goal is to finish for time, but do not sacrifice your form. The hardest part will be the Overhead Squats, so it's a good thing we saved that till the end!
Do this workout live with an attentive and entertaining coach!
For Time:
100 Sit-ups
80 Lunges, total
60 Box Jumps
40 Snatches
20 Overhead Squats, total
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.
Sit-ups
💪 adjust to 75-reps.
🤰 perform 2-min. Mixed Carry, switching arms as needed.
Lunges
Options: weight optional —> hold weight at shoulders or sides of the body.
💪/🤰 perform 50-reps without weight.
Box Jumps
💪/🤰perform 40 Step-ups, total (low height).
Equipment: box, stool, chair, stairs
No equipment option: perform 60 Facing Jump-overs or 120 Quick Jumps.
Snatches
💪 perform 30-reps.
🤰 perform 30 Single-arm Snatches.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water.
Overhead Squats
Options: go down as far as possible even if you're not below super low --> perform Single-arm Overhead Squats, total reps.
💪/🤰 perform Front Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water.
Have a question? Chat with your coach.
✅ Weight for Snatches and Overhead Squats.
✅ Optional weight for Lunges and Sit-ups
✅ Something to jump on.
As Many Rounds as Possible in 5-min.:
5 Lateral Lunges
7 Halos
9 Side Shuffle, steps
*Reps performed as each side/direction.
Then,
1-min. Butterfly Stretch
30-sec. Scorpion Shoulder Stretch, each side
🤰 Mamas
Then,
1-min. Butterfly Stretch
30-sec. Chair/Table Shoulder Stretch, each side
5
-
minutes warming up
16
-
18
minutes working out
In case you felt like anything was missing in this week's training, here we are with a buffet of movements. Your goal is to finish for time, but do not sacrifice your form. The hardest part will be the Overhead Squats, so it's a good thing we saved that till the end!
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.
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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.
Core Movements
Posterior Movements
Jumping Movements
It's All in the Hips
Squat Family
