March 25, 2020

Day #13 – “Three Peat”

By phy6

“Three Peat”

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

Stimulus

  • Coupling running with a few of our dumbbell weightlifting movements
  • We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
  • If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
  • On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
  • Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
  • SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
  • Score will be 3 separate times added together for total time of completion

Movement Videos

Single Arm Hang Dumbbell Snatches Video
Single Arm Dumbbell Power Cleans Video
Single Arm Dumbbell Thrusters Video
How to Make an Odd-Object Video

Warm-Up – 2-3 Sets

15 Knuckle Drags Video
15 Glute Bridges Video
15 Air Squats


“Three Peat” (No Equipment Version)

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Stimulus

  • Coupling running with a few of our odd-object movements
  • We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
  • If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
  • On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
  • Score will be 3 separate times added together for total time of completion

Movement Videos

Odd-Object Ground to Overhead Video
Odd-Object Step-Ups Video
Odd-Object Thrusters Video
How to Create an Odd-Object Video

Warm-Up – 2-3 Sets

15 Knuckle Drags Video
15 Glute Bridges Video
15 Air Squats