Flex FriYay

January 22, 2021

6

-

8

minutes warming up

19

-

minutes working out

Let's get strong today! We're working with some EMOMs (Every Minute on the Minute) today, which means you have one minute to perform the assigned movement. Even though we're in a time crunch, focus on one movement at time, trying your best to make the movement as picture perfect as possible. If you're able to, go as heavy as you can with what you have. If you don't have a lot of options or heavy reps, see our personalized section for more options.

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Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

Every Minute on the Minute for 15-min.
Min 1-5: 5 Hang Power Cleans
Min 5-10: 5 Push Jerks
Min 11-15: 5 Hang Power Clean & Jerks

Rest 1-min.

Then 1-min. Max Repetitions of each:
- Hang Power Cleans
- Push Jerks
- Hang Power Clean & Jerks

How to perform this workout:

3...2...1...GO!
Min 1: Perform 5 Hang Power Cleans, resting the remaining minute. For example, if it takes you 25 seconds to complete 5 reps, you get 35 seconds to rest.
Repeat for a total of 5 minutes/rounds.
Then continue the same fashion with 5 Push Jerks for 5 minutes, then 5 Hang Power Clean & Jerks for 5 minutes.

Rest 1 minute

Then, perform max reps in one minute for each movement.

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Hang Power Cleans
Choose a weight option where you will definitely feel resistance. It should feel heavy and take about 25-30 seconds of the minute to complete. If you don't have a super heavy option, increase your reps accordingly.

💪 perform Hang Power Cleans for both sections
🤰 in EMOM, perform 10 Single-arm Weighted Swings, each side, and as 30-sec. each arm in max reps portion.
Equipment: barbell, dumbbells, kettlebells, backpack.

Push Jerks‍
Choose a weight option where you will definitely feel resistance. It should feel heavy and take about 25-30 seconds of the minute to complete. If you don't have a super heavy option, increase your reps accordingly.

💪 perform Push Press.
🤰 on EMOM, perform 10 reps at a lighter load.
Equipment: barbell, dumbbells, kettlebells, backpack.

Hang Power Clean & Jerks‍
Choose a weight option where you will definitely feel resistance. It should feel heavy and take about 25-30 seconds of the minute to complete. If you don't have a super heavy option, increase your reps accordingly.
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💪 perform Hang Power Clean & Push Press.
🤰 on EMOM, increase to 6-8 reps at a lighter weight, and as Single-arm 30-sec. each side in max reps portion.
Equipment: barbell, dumbbells, kettlebells, backpack.

Additional Options
- Part A) Increase to 8-10 reps per movement per minute if your loads are light for your abilities.
- Single-weight: if you only have one free weight, perform reps as Single-arm, reps per side.

Have a question? Chat with your coach.

Get Ready

✅ Object(s) for Hang Power Cleans, Jerks, and Hand Power Clean and Jerks.

⏱ So many one-minute intervals! Record your total number of reps in the second part.

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Flex FriYay

January 22, 2021

6

-

8

minutes warming up

19

-

minutes working out

Let's get strong today! We're working with some EMOMs (Every Minute on the Minute) today, which means you have one minute to perform the assigned movement. Even though we're in a time crunch, focus on one movement at time, trying your best to make the movement as picture perfect as possible. If you're able to, go as heavy as you can with what you have. If you don't have a lot of options or heavy reps, see our personalized section for more options.

‍

‍

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2021-01-22 Flex FriYay by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Push Jerks
Push Jerks

Press Family