April 10, 2020

Day #29 – “Hannah Banana”

By phy6

“Hannah Banana”

AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders

STIMULUS

  • Using a single dumbbell in this longer AMRAP workout
  • Pick a weight that you can complete the snatches with 1 break MAX each round
  • For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
  • Aim to complete the double unders in 1-2 sets
  • FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
  • Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

WARM-UP

50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch Video
15 Glute Bridges
30 Seconds Cossack Squats Video
15 Air Squats


“Hannah Banana” (No Equipment Version)

AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders

STIMULUS

  • This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
  • Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break
  • Set up a weight that you can complete the ground to overhead with 1 break MAX each round
  • Aim to complete the double unders in 1-2 sets

SUBS

Double Unders

  • 60 Hot Hops (each foot tap counts as a rep) Video

MOVEMENT VIDEOS

Toes Raises Video

WARM-UP

50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch Video
15 Glute Bridges
30 Seconds Cossack Squats Video
15 Air Squats