Now We're Cookin'

July 3, 2021

5

-

7

minutes warming up

16

-

minutes working out

We're kicking off the holiday weekend with some smorgasborg of movements. Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches. Bring the heat! πŸ”₯

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

16-min. on the clock:
2 Rounds
10 Turkish Get-ups, total
20 Overhead Squats, total
30 Wood Choppers, total
40 Kick-backs
In the remaining time, max rep Snatches

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

Turkish Get-ups
Options: perform with a lighter weight like a shoe β€”> adjust to 6-8 reps.
πŸ’ͺ option to perform Turkish Sit-ups.
🀰 perform 10 Split Squats, each side.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.

Overhead Squats
πŸ’ͺ /🀰 perform Front Squats.
Equipment: barbell with two hands or dumbbell/kettlebell/bottle of water for single-arm reps, total.

Wood Choppers
Options: perform from the hip to overhead or lower, like the knee to overhead.
🀰 perform 25-reps.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.

Kick-backs
Options: jump down and jump back up with two feet at a time β€”> step down and step back up with one foot at a time.
πŸ’ͺ /🀰 perform 30 Elevated Kick-backs.

Snatches
πŸ’ͺ /🀰 perform Single-arm Snatches, either to the ground or just hip level.
Equipment: using two hands with a barbell OR single-arm with a dumbbell/kettlebell/cans.

Have a question? Chat with your coach.

Get Ready

βœ… Single weight option(s) for all the movements.

Warm-up

2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.

Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets

🀰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.

See warm-up details
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Now We're Cookin'

July 3, 2021

5

-

7

minutes warming up

16

-

minutes working out

We're kicking off the holiday weekend with some smorgasborg of movements. Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches. Bring the heat! πŸ”₯

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

πŸ”“ 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.

2021-07-03 Now We're Cookin' 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.

Turkish Get-ups
Turkish Get-ups

All-in-one Movements

Wood Choppers
Wood Choppers

Core Movements

Kick-backs
Kick-backs

Burpee Family

Snatches
Snatches

It's All in the Hips