Last Monday of 2021

December 27, 2021

5

-

7

minutes warming up

18

-

minutes working out

We're ending the last week of 2021 with a bang. Starting with this 18 min AMRAP that is a mixture of single-sided leg movements, shoulder stamina, and cardio. Try to keep all the movements as unbroken as possible and the 400m runs consistent at a slightly uncomfortable pace.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 18-min.
5 Bulgarian Split Squats, each side
10 Lateral Lunges, each side
15 Push Presses
400-m Run

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.

Bulgarian Split Squats
Options: hold weight at the sides or chest.
💪 perform without weight.
🤰 perform Split Squats with weight.
Equipment: elevated surface like a box, bench, chair, or couch for back leg // optional weight, such as barbell, dumbbell(s), kettlebell(s), backpack.

Lateral Lunges
Options: hold weight at the sides or chest.
💪/🤰 perform without weight.
Equipment: optional weight, such as barbell, dumbbell(s), kettlebell(s), backpack.

Push Presses
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.

Run
Options: run, row, bike something the equivalent of 2-min.
🤰 perform 90-sec. Back-rack Carry followed by 30-sec. Rest.
Inside Version: 2-min. AMRAP Double or Single-unders, sub in T-Jumps if no rope.

Have a question? Chat with your coach.

Get Ready

✅ Something to elevate your back leg for the Bulgarian Split Squats.
✅ Weight for Push Presses.
📍400m route.

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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Last Monday of 2021

December 27, 2021

5

-

7

minutes warming up

18

-

minutes working out

We're ending the last week of 2021 with a bang. Starting with this 18 min AMRAP that is a mixture of single-sided leg movements, shoulder stamina, and cardio. Try to keep all the movements as unbroken as possible and the 400m runs consistent at a slightly uncomfortable pace.

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.

2021-12-27 Last Monday of 2021 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.

Bulgarian Split Squats
Bulgarian Split Squats

Posterior 🍑

Lateral Lunges
Lateral Lunges

🍑 Posterior Movements

Push Presses
Push Presses

Press Family