Over All Dynamic Body Activation ( ankles, hips )
"Tabata " Core Alternate 8 Sets of :
:20 BP Sit ups
:10 Rest
:20 Banded pull aparts various
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating spiderman stretch
10 squat therapy reps
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 Paused PVC overhead squats
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 paused open palms PVC overhead squat
Deadlift visible lumbar arch.
Deadlift to mid-thigh
Deadlift and shrug
Muscle snatch
Overhead squat
Power snatch into an overhead squat
TOES-TO-BAR WARM-UP
1 set:
10 Kip swings
-rest
5 knee raises
– rest
5 knees-to-elbows
-rest
5 toes-to-bars
AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)
INTERMEDIATE
AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)
BEGINNER
AMRAP 5:
12 hanging knee raises
12 power snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 hanging knee raises
9 overhead squat (35/45 lb)
Rest 2:00
AMRAP 5:
6 hanging knee raises
6 power snatch + overhead squat (35/45 lb)
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
Falls in line with our monthly focus of "Amanda".
Grip intensive workout that will challenge the core and hip flexors.
Accumulate more rounds as the workout goes on.
2-3 rounds in the 1st AMRAP.
3-4 rounds in the 2nd AMRAP.
3-5 rounds in the 3rd AMRAP.