April 4, 2020

Day #23 – “Rancy”

By phy6

“Rancy”

5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses

STIMULUS

  • You’ll complete the 3 listed movement for 5 total rounds
  • Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
  • Single Arm Dumbbell Overhead Squats can be a very limited movement for many
  • Two different dumbbells may be used to tackle both movements with intended stimulus
  • Let’s treat the run as somewhat of a buy-in
  • The workout isn’t necessarily “won” there
  • It is “won” by thriving on the snatches and overhead squats
  • A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
  • Your score is total time of completion

SUBS

RUN

If unable to run outside, complete one of the following:

  • 500 Meter Bike Erg
  • 250 Meter Row
  • 12/9 Calorie Assault Bike or Echo Bike
  • 15/12 Calorie Schwinn Bike
  • 150 Meter Assault Runner or Trueform
  • 20 x 10 Meter Shuttle Runs
  • SINGLE ARM DUMBBELL OVERHEAD SQUATS
  • Single Arm Dumbbell Front Squats

WARM-UP

EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings


“Rancy” (No Equipment Version)

5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

STIMULUS

  • You’ll complete the 3 listed movement for 5 total rounds
  • Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
  • Let’s treat the run as somewhat of a buy-in
  • The workout isn’t necessarily “won” there
  • It is “won” by thriving on the ground to overhead and the squats
  • A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
  • Your score is total time of completion

MOVEMENT VIDEOS

How to create an Odd-Object Video
Odd-Object Ground to Overhead Video
Odd-Object Squats Video

SUBS

RUN

If unable to run outside, complete one of the following:

  • 20 x 10 Meter Shuttle Runs

WARM-UP

EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings (chest high)