Help keep your group healthy and happy!
8
-
minutes warming up
8
-
10
minutes working out
Quick and diiirty today. Your goal is to push that intensity and hit that red line aka move fast and get uncomfortable. Hey, at least it's not burpees 😬
9-15-21
Hang Clusters
*60 Rotational Mountain Climbers in between each set
The workout is performed like this:
3...2...1...Go!
9 Hang Clusters
60 Rotational Mountain Climbers
15 Hang Clusters
60 Rotational Mountain Climbers
21 Hang Clusters
60 Rotational Mountain Climbers
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 Clusters
Pick a medium weight where you can definitely feel resistance, but are still able to move fast. The reps do not have to be unbroken, but they should be fast.
💪 perform Thrusters.
Equipment: barbell, backpack, pair of dumbbells, kettlebells, water bottles —> Only have one weight? Perform as Single-arm, 10-18-26 total reps (switch arms as needed).
Rotational Mountain Climbers
This should be done as unbroken as possible.
Options: touch knee to opposite elbow --> bring knee across chest, but not making contact w. elbow.
💪 adjust to 40 reps.
🤰 perform elevated, 30-40 reps.
💪/ 🤰Optional Rest
Add 30-60 sec. rest after each round.
Shoulders Beat Up?
Sub in Squat Cleans for Hang Clusters.
Perform Bicycle Crunches instead of Rotational Mountain Climbers.
Have a question? Chat with your coach.
✅ Weight for Hang Squat Clean Thrusters.
🎶 Hump Day Playlist by Coach Cheryl
8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest
Then,
1-min. Low Lunge + Elbows to Ground, each side
8
-
minutes warming up
8
-
10
minutes working out
Quick and diiirty today. Your goal is to push that intensity and hit that red line aka move fast and get uncomfortable. Hey, at least it's not burpees 😬
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.
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.
Pretty Much Every Muscle
Mountain Climber Family
