Compliment Sandwich

December 8, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Today's workout is like a sandwich! The Heel Taps and Tuck-ups are the bread and the Power Cleans, Bent Over Rows, and Box Jumps are the yummy things in between.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Buy-in: 50 Heel Taps, total

9-15-21
Power Cleans
Bent Over Rows
Box Jumps

Buy-out: 50 Tuck-ups

Personalize It

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

šŸ”“ 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.

Heel Taps
Options: perform over an object or just over the ground ā€”> perform with legs straight or slightly bent knees.
šŸ¤° perform Seated Knee Lifts, total.

Power Cleans

šŸ’Ŗ/šŸ¤° option to perform Hang Power Clean.
Equipment: barbell, dumbbells, kettlebells, backpack.

Bent Over Rows
šŸ’Ŗ/šŸ¤° option to perform Single-arm Supported Row, total reps.
Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water.

Box Jumps
šŸ’Ŗ/šŸ¤°: perform Step-ups.
Equipment: elevated surface like a box, bench, chair, stairs.

Tuck-ups
šŸ’Ŗ perform 30-reps.
šŸ¤° perform 1-min. Bear Hug Carry.

Have a question? Chat with your coach.

Get Ready

āœ… Weight for Power Cleans.
āœ… Weight for Bent Over Rows.
āœ… Something to jump on.

Warm-up

3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing

*Option to add weight each round.

Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow

See warm-up details
No items found.

Compliment Sandwich

December 8, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Today's workout is like a sandwich! The Heel Taps and Tuck-ups are the bread and the Power Cleans, Bent Over Rows, and Box Jumps are the yummy things in between.

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

šŸ”“ 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.

2021-12-08 Compliment Sandwich 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.

Heel Taps
Heel Taps

Core Movements

Power Cleans
Power Cleans

It's All in the Hips

Bent Over Rows
Bent Over Rows

Pulling Movements

Box Jumps
Box Jumps

Jumping Movements

Tuck-ups
Tuck-ups

Core Movements