04.13.21 WORKOUT OF THE DAY

April 12, 2021

WARM-UP

50 Jumping Jacks

10 Ankle Rocks (each side)

5 Active Samson + Air Squat (each side)

30 Mini Tuck Jumps (we’re still getting warm, knees lower)

10 Single Arm Dumbbells (both hands on head of DB’s)

10 Kang Squats (good morning to squat to stand)

-LATERAL BURPEE OVER THE DUMBBELL-

Focus: Lift the Hips with the Shoulders

-DUMBBELL BOX STEP-OVER-

Focus: Chest Away From Thighs

-SINGLE-ARM DB CLEAN & JERK-

Focus: Fast Elbows-Fast Hips-Fast Elbows!!!

WORKOUT OF THE DAY 

“Single Tasking…Kinda”

AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)

Modification 1 (Performance)

AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (35/25#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (35/25#)

Modification 2 (Fitness)

AMRAP 12:
8 Lateral Burpee Step-Over Dumbbell
10 Dumbbell Box Step-Overs (20/10#) (20/12″)
12 Single-Arm Dumbbell Clean & Jerk (20/10#)

COOL-DOWN 

:30 Calf Stretch on Post/Box (each side)

1:00 Happy Baby

:30 Figure 4 Stretch (each side)

1:00 Foam Roll – Lower Back

10:00 for Gymnastics Pressing Stamina (Uppahhh Body Pump)

3-5 Rounds Not For Time:
5 Strict Handstand Push-ups (or Strict Dumbbell Press)
5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)
5 Push-ups (or Push-Ups w/ knees on the floor)
(*Ring Dips can also be performed as a Bench or Box Dip)

ACCESSORY

Recovery Run (outside of class time)

Not For Time:
Run 30:00

HOME GYM

12:00 AMRAP:
8 Burpee Over an Object
10 Step-Ups (w/ household item) or Reverse Lunges
12 Single Arm DB Clean & Jerk
(if the DB is light, do a muscle clean and strict press)