FRIDAY 8.17.18

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

As always - you may want to add in some warm up drills specific to your needs.


4 Rounds
40 Mountain Climbers
20 Burpees
10 Double Dumbbell Hang Snatch

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men/Women: 6 Rounds

RX + Option 2: Wear a Vest

Score: Total Time

Goal: (For RX) 16 Min or Less


4 Rounds
40 Mountain Climbers
20 Burpees
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX + Men/Women: 6 Rounds

Score: Total Time

Goal: (For RX) 15 Min or Less

Talk about a shoulder BLASTER!!!

For the mountain climbers what we are looking for is for you to start in the top of a push up position.  You will have a rigid body position with no raised or saggy hips.  From here you will bring one knee ALL of the way up to the chest/armpit.  That counts as 1 rep. Then you will bring the other up as that knee goes back.  2 reps.

Complete 40 total reps alternating legs (so 20 each side).

Burpees are burpees.  Get the chest and thighs to the ground at the bottom.  Jump or step your feet in.  Jump and clap.

The double dumbbell hang snatch is just that.  Instead of having the dumbbell in just one hand - you will have a dumbbell in each hand.  Since you are used to only doing one at a time, for many of you - this might feel awkward and heavy.  That's ok.

You will deadlift the dumbbells up and have a somewhat wide/squat stance.  Arms are inside of the legs.  You will hinge at the hips and bend the knees slightly thinking about keeping the arms straight and chest up!  Also - keep those heels down!

You will stand up hard and fast - shrug and then with a slight bend in the elbow + a press out bring BOTH dumbbells to a locked out position overhead.

This is EXACTLY the top half of a devil press if that helps.  It is NOT a clean and jerk and we shouldn't see a pause at the shoulder on the way up.

SHOW CONTROL on the way down.  Do not allow the dumbbells to pull you forward, round your back, or make you shift into your toes!

If you do not have the dumbbells for this OR if the pair that you have feels too heavy - you may sub a kettlebell swing!