Help keep your group healthy and happy!
6
-
minutes warming up
18
-
20
minutes working out
We have a weight complex and some holds to really brighten up your Friday. Take your time with the movements and make sure whichever option you choose that it feels hard.
*Disclaimer: Coach Janet did Hang Power Cleans but meant to do regular Power Cleans. Because she messed up (as she oftentimes does) do whatever your hearat desires!
6 Rounds for Quality, Not Time
4 Power Cleans + 8 Front Split Squat, total
After each set, perform:
Even Rounds: 1-min. Wall Sit
Odd Rounds: 1-min. Handstand Hold
*Either increase weight every two rounds or increase reps by 2 every two rounds depending on equipment.
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.
Power Cleans
💪/🤰 perform Hang Power Cleans or Deadlifts.
Equipment: barbell, DBs, KBs, backpack —> option to perform as Single-arm, reps per side.
Split Squats
Options: hold one weight at the chest instead of one in each hand.
💪/🤰 perform with no weight, increasing reps only.
Wall-sit
Options: adjust to 45-sec. then 30-sec. —> don’t go as low, so a 45 degree angle as opposed to 90.
🔥 add weight by holding it at your chest.
Handstand Hold
Options: perform with feet or knees on a box —> adjust to 45-sec. then 30-sec.
💪/🤰 option to perform an Overhead Hold or a Pike Hold.
💪/🤰 Additional Options
- Holds: perform for 30-sec. each round.
- Rest: option to take a short rest between Power Cleans & Split Squats, does not need to be in a row.
Have a question? Chat with your coach.
✅ Weight for Power Cleans + Split Squats.
✅ Wall space for Wall Sits and maybe Handstand Hold.
6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total
Then,
30-sec. Inchworms
30-sec. Sumo Inchworms
6
-
minutes warming up
18
-
20
minutes working out
We have a weight complex and some holds to really brighten up your Friday. Take your time with the movements and make sure whichever option you choose that it feels hard.
*Disclaimer: Coach Janet did Hang Power Cleans but meant to do regular Power Cleans. Because she messed up (as she oftentimes does) do whatever your hearat desires!
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.
It's All in the Hips
🍑 Posterior Movements
Hold Movements
Shoulder Stability
