This is Fire

July 7, 2021

6

-

8

minutes warming up

12

-

minutes working out

Today's workout has one of the hardest movements ever! But don't let that scare you away and embrace the suck! It's only 12 minutes, that's less than half the time of your favorite sitcom. We have lots of options for the Single-arm Squat Snatch, so find something that works best for you.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 12-min.
2-4-6-8-10...+2 reps each round
Single-arm Squat Snatch 😱, total
Box Jumps

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.

Single-arm Squat Snatch
Use a light-medium weight where you can move through relatively easily.

‍Options: perform a Single-arm Snatch into a Single-arm Overhead Squat.
💪/🤰 perform Single-arm Squat Clean + Single-arm Press for each rep.
Equipment: single weight like a kettlebell, dumbbell, bottle of water.

Box Jumps
Pick an option that you can move fast. ‍

Options: perform Step-ups.
💪/🤰 perform Toe Taps, total reps.
Equipment: box, stool, chair, stairs --> No Equipment? Perform Jump-overs.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Single-arm Squat Snatch.
✅ Something to jump on.

Warm-up

Single-arm Complex
10-8-6-3-2
Suitcase Deadlifts, Right side
Single-arm Clean, Right side
Single-arm Press, Right side
Repeat on Left

10 Speed-skaters to Target, total, after each round.

*Option to increase load each round.

Then,
30-sec. Alternating Figure 4 Stretch
15-sec. Swimmer's Stretch
2 Sets

See warm-up details
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This is Fire

July 7, 2021

6

-

8

minutes warming up

12

-

minutes working out

Today's workout has one of the hardest movements ever! But don't let that scare you away and embrace the suck! It's only 12 minutes, that's less than half the time of your favorite sitcom. We have lots of options for the Single-arm Squat Snatch, so find something that works best for you.

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.

2021-07-07 This is Fire 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.

Single-arm Squat Snatches
Single-arm Squat Snatches

Super Complex Movements

Box Jumps
Box Jumps

Jumping Movements