Day #34 – “Shenanigans”
“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
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