🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: With a minute of rest between rounds, look to move with purpose and push the pace during each interval. Choose reps and weights that allow you to complete at least 1 round within each 5-minute window. Following the rest period, pick up where you left off in the prior AMRAP. (So if you completed 1 full round + 5 snatches in the first interval, begin your next interval with 25 snatches before moving on to the kettlebell swings.)

- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 4-6 Rounds

- With 1:00 rest between each 5-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.

- As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.

- The bike is the easiest place to moderate your fatigue levels. Simply slow your pace down until you feel you have regained control of your exertion levels.

30/24 CALORIE ECHO BIKE

- 36/30 Calorie Bike Erg

- 36/30 Calorie Row

- 30/24 Calorie Ski

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 36 Shuttle Runs (1 rep = 10m)

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Hang Power Snatches, @weight(65/45)

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Barbell Hang Power Snatches, @weight(45/35)

- Russian Kettlebell Swings

- Burpees

- Sit-ups

2 Rounds:

5/4 Calorie Bike Sprint

6 Dumbbell Snatches

5 Kettlebell Swings

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.