Workout Wednesday – Stretch Out & Jump
You will only need one dumbbell and a jump rope (or ability to jump) to get this workout in the bag. Make sure your watch the video for proper technique, and if you have questions, ask!
All questions are good!
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Warm-Up
2 easy rounds of
9 DB power snatches
9 single arm DB overhead squats
20 double unders
Dumbbell Workout
9 mins for time of:
3 alt DB snatches at 50/35 DB
3 r arm DB overhead squats
30 heavy rope double unders
6 alt DB snatches
6 l arm overhead squats
30 heavy double unders
9 …
9 …
30 …
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Bodyweight Warm-Up
2 easy rounds of
9 burpees
9 squats
20 double unders OR hops
Adv Bodyweight
9 mins for time of:
3 burpees
3 squats jumps
30 double unders OR 4in hops
6 burpees
6 squats jumps
30 double unders OR 4in hops
9 …
9 …
30 …
Starter Bodyweight
9 mins for time of:
3 burpees
3 squats
30 hops
6 burpees
6 squats
30 hops
9 …
9 …
30 …
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Performance Warm-Up
2 easy rounds of
9 power snatches
9 overhead squats
20 double unders
Adv Performance
9 mins for time of:
3 power snatches at 95/65
3 overhead squats at 95/65
30 heavy rope double unders
6 power snatches
6 overhead squats
30 heavy double unders
9 …
9 …
30 …
Performance
9 mins for time of:
3 power snatches at 75/45
3 overhead squats at 75/45
30 double unders
6 power snatches
6 overhead squats
30 double unders
9 …
9 …
30 …