Power Mondays

May 17, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Today's workout is a yummy sandwich with burpees as your low calorie bread and organic power cleans and push jerks.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Buy-in: 35 Lateral Burpees

5 Rounds
10 Power Cleans
10 Push Jerks

Buy-out: 35 Lateral Burpees

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.

Lateral Burpees
Pick an option you can finish in at least 5 minutes or less.

Options: adjust to 25 reps —> perform for max reps in 3-min. —> step/hop over the object instead of two foot take-off —> perform Kick-backs instead of Burpees.
🤰 perform 25 Elevated Burpees.

Power Cleans
Pick a medium weigh where you're able to do at least the first round unbroken and may have to break up the last couple sets.

💪/🤰perform Hang Power Cleans.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Push Jerks
Pick a medium weigh where you're able to do at least the first round unbroken and may have to break up the last couple sets.

💪 perform one arm at a time, total reps.
🤰 perform Push Press.
Equipment: barbell, dumbbell(s), kettlebell(s), bottles of water.

Additional Options
Rest: add in a 30-60 sec. rest after and before the Buy-in and Buy-out.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Power Cleans and Push Jerks, which is also what you'll jump over for Lateral Burpees.

🎶 Coach VA's TikTok playlist

Warm-up

30-sec. Jumping Jacks / March in Place 🤰
8 Floor Presses / Elevated Push-ups 🤰
8 Superman Ts / Reverse Flyes 🤰

30-sec. High Knees / Marching High Knees in Place 🤰

10 Floor Presses / Elevated Push-ups 🤰
10 Superman Ts / Reverse Flyes 🤰

30-sec. Butt Kicker / Marching Butt Kickers 🤰

12 Floor Presses / Elevated Push-ups 🤰
12 Superman Ts / Reverse Flyes 🤰

30-sec. Forward-and-back Jumping Jacks / Toe Taps 🤰

See warm-up details
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Power Mondays

May 17, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Today's workout is a yummy sandwich with burpees as your low calorie bread and organic power cleans and push jerks.

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.

2021-05-17 Power Mondays 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.

Lateral Burpees
Lateral Burpees

Burpee Family

Power Cleans
Power Cleans

It's All in the Hips

Push Jerks
Push Jerks

Press Family