Friday, June 19

WARM-UP 30 Seconds Each Single Unders Active Spidermans Mountain Climbers Single Unders Frog Hops Active Samson Single Unders Inchworms to Push-up Slow Burpees Single Dumbbell Warmup (Light Weight) 20 Seconds Each Side Deadlifts High Pulls Lateral Hops Over Dumbbell Russian Swings Strict Press

Cookie Monster (No Equipment Version) (AMRAP - Rounds and Reps) AMRAP 15: 20 "Odd-Object" Ground-to-Overhead 20 Lateral Hops over "Odd-Object" 20 Burpees 20 Lateral Hops over "Odd-Object" Looking to complete 5+ rounds in this 15 minute AMRAP Set up the "Odd-Object" add a moderare-heavy weight that will allow you to complete the set unbroken The main thing to consider today is how to attack the burpees, this is likely where people will get held up Aim to find a rhythym on the lateral hops and complete the lateral hops unbrokenThis 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements The intended scoring range for this workout is between 3-5 rounds This works out to a round every 3-5 minutes Compare your scores to the "Home Gym" workout from March 30, 2020 SINGLE ARM DUMBBELL POWER SNATCHES Alternate arms each rep for a total of 10 each side This should be a load that allows you to complete 25+ reps unbroken when fresh Both heads of the dumbbell should touch between in the feet in the bottom of every rep DOUBLE UNDERS Choose a rep number or variation that allows you to clear this station in 45 seconds or less See further down the page for a list of subs BURPEES The burpees in todays workout are standard burpees The chest and thighs touch the floor in the bottom You can jump up or step up off the floor Jump to full extension with a small clap overhead and some air under the feet at the top" MODIFICATIONS SINGLE ARM DUMBBELL SNATCHES Odd Object Ground to Overhead Video DOUBLE UNDERS Practice Time Caps Double Taps [Equal Reps] Video Line Hops [Equal Reps] Video Over-and-Back Dumbbell Hops [1/2 Reps] Video BURPEES Machine Calories

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