April 15, 2020

Day #34 – “Shenanigans”

By phy6

“Shenanigans”

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

STIMULUS

DESCRIPTION

  • We’ll work through 7 fast paced intervals today
  • You’ll work through the 4 stations for time and rest until the next round begins
  • Rounds begin on the 0-3-6-9-12-15-18
  • Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
  • Your score is the slowest of the 7 rounds

MODFICATIONS

DUMBBELL POWER SNATCH

  • Odd Object Ground to Overhead
  • Kettlebell Swings

DUMBBELL REVERSE LUNGES

  • Odd Object Reverse Lunges
  • Kettlebell Reverse Lunges
  • 12 Jumping Lunges

WARM-UP

For Quality
60 Second Frog Hops Video
6 Inchworms Video
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups
4 Inchworms
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)

20 Second Burpees
2 Inchworms
2 Alternating Dumbbell Snatches (workout weight)
2 Reverse Lunges – Each Side (workout weight)


“Shenanigans” (No Equipment)

Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

STIMULUS

DESCRIPTION

  • We’ll work through 7 fast paced intervals today
  • You’ll work through the 4 stations for time and rest until the next round begins
  • Rounds begin on the 0-3-6-9-12-15-18
  • Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
  • Your score is the slowest of the 7 rounds

MOVEMENT VIDEOS

  • Odd- Object Ground to Overhead Video
  • Odd-Object Reverse Lunges Video
  • How to Create an Odd-Object Video

MODIFICATIONS

ODD OBJECT REVERSE LUNGES

  • 12 Jumping Lunges

WARM-UP

For Quality
60 Second Frog Hops Video
6 Inchworms Video
6 Ground to Overhead
6 Reverse Lunges- Each Side

40 Second Push-ups
4 Inchworms
4 Ground to Overhead
4 Reverse Lunges- Each Side

20 Second Burpees
2 Inchworms
2 Ground to Overhead
2 Reverse Lunges – Each Side