“The most common lies a man tells are to himself.” – Frederich Nietzsche
Every 3 mins for 21 mins do:
12 Alternating Dumbbell Snatches or Odd Object Ground to Overhead or Kettlebell Swings
6 Lateral Burpee Over Dumbbells or Lateral Burpee over Odd Object
12 Dumbbell Alternating Reverse Lunges or Odd Object Alt. Rev. Lunges or KB Alt. Goblet Rev. Lunges
6 Lateral Burpee Over Dumbbell or Lateral Burpee 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
ALTERNATING DUMBBELL POWER SNATCHES
We’ll switch hands every rep on the dumbbell power snatches
Choose a moderate weight here that allows you to complete the 12 reps unbroken each round
Both bells should touch the ground at the bottom of each rep
ALTERNATING DUMBBELL REVERSE LUNGES
You can hold the dumbbell goblet style for the reverse lunges
Alternate legs every rep for a total of 6 on each side
The back knee should touch the ground at the bottom of each rep
Reach full hip extension at the top
LATERAL DUMBBELL BURPEES
Both feet should pass over the top of the dumbbell when jumping over
You can step up or jump up out of the burpee, but should jump over the dumbbell with two feet
MODFICATIONS
DUMBBELL POWER SNATCH
Odd Object Ground to Overhead
Kettlebell Swings
DUMBBELL REVERSE LUNGES
Odd Object Reverse Lunges
Kettlebell Reverse Lunges
12 Jumping Lunges
LATERAL DUMBBELL BURPEES
6 Regular Burpees
WARM-UP
For Quality
60 Second Frog Hops
6 Inchworms
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)
Recent Comments