Happy Birthday Gabe (and Beyonce)

September 6, 2022

5

-

7

minutes warming up

15

-

18

minutes working out

Happy Birthday, Gabriel (aka Janet's Husband, aka Janet's baby dadddy)! One of Gabe's favorite movements plus one of his least favorite movements. You guess which is which! It's also Beyonce's birthday! If you know Gabe, you know how much he prefers not to listen to Beyonce on his birthday, so we created a Beyonce Birthday Playlist!! Turn it up!

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

9 Rounds
6 Power Cleans
39-sec. max rep Lateral Burpees
39-sec rest

Personalize It

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*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.

Power Cleans
Use a light-moderate weight you can unbroken.
💪 perform Hang Power Cleans.
🤰 perform Single-arm Hang Power Cleans.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Lateral Burpees
Options: jump or step over laterally.
💪 perform Kick-backs
🤰 perform Elevated Burpees
Equipment: jump over whatever you used for your Power Clean.

💪/🤰 Additional Options
Reduce to 6 Rounds

Beyonce Birthday Playlist!
https://open.spotify.com/playlist/7Gfl2SgAjqE9EFBytQhzOh?si=fa594c6519ec44b8"

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Power Cleans
✅ Something to jump over for burpees

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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Happy Birthday Gabe (and Beyonce)

September 6, 2022

5

-

7

minutes warming up

15

-

18

minutes working out

Happy Birthday, Gabriel (aka Janet's Husband, aka Janet's baby dadddy)! One of Gabe's favorite movements plus one of his least favorite movements. You guess which is which! It's also Beyonce's birthday! If you know Gabe, you know how much he prefers not to listen to Beyonce on his birthday, so we created a Beyonce Birthday Playlist!! Turn it up!

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.

2022-09-06 Happy Birthday Gabe (and Beyonce) 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