Snatch 'Em & Lunge

Warm-up: Tabata

Complete 4 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for the following:

Plank Hold

Glute Bridge Hold


Complete 4 rounds of one exercise before beginning the next.


Option 1 > 3 Months

AMPRAP in 20 Minutes

200 m Run/Row

10 Wall Balls 10/20

10 Plank Snatches R 15/20

10 Plank Snatches L 15/20

20 Walking Lunge Steps (R+L=2)


Option 2< 3 Months

AMPRAP in 16 Minutes

200 m Run/Row

10 Wall Balls 10/20

10 Plank Snatches R 10/15

10 Plank Snatches L 10/15

20 Walking Lunge Steps (R+L=2)


Option 3 < 1 Month

AMPRAP in 10-12 Minutes

200 m Run/Row

10 Wall Balls 4/10

5 Plank Snatches R 5/8

5 Plank Snatches L 5/8

10 Walking Lunge Steps (R+L=2)


Cool Down:

Shoulder/Chest Stretches

Low back and piriformis stretches

QL Stretch

Child's Pose

Pigeon Stretch

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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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