MONDAY 17 OCT 2022
“I LOVE THIS BAR” [SWEAT]
Workout Definition
AMRAP 7:
Power Snatches (95/65)[43/29]
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (95/65)
[COMP/TRAIN] (115/85)
[PARTNER] See below
Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
STIMULUS: “I LOVE THIS BAR” is a Sprint workout.
STRATEGY: Athletes should choose a rep range of Toes to Bar and Push Press that they can do unbroken on the minute.
SCALING: Athletes can reduce reps on Toes to Bar and Push Press to maintain unbroken sets in the workout.
SCORING: Athletes will log Reps or Power Snatches and Reps of Bar-Facing Burpees. Athletes overall score is Sum Total Reps.
MODIFICATIONS
POWER SNATCHES
-Reduce Load
-Single Dumbbell Power Snatches
-Kettlebell Swings
TOES TO BAR
-Reduce Reps
-Knees To Chest
-Sit-Ups
BAR-FACING BURPEES
-Lateral Barbell Burpees
-Regular Burpees
PUSH PRESSES
-Reduce Reps
-Reduce Loading
-Double Dumbbell Push Presses
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: “X” Legless Rope Climbs
Minute 3: Echo Bike Calories
Minute 4: 12-20 Strict Handstand Push-ups
Minute 5: Rest
LIMITED SPACE/EQUIPMENT
PARTNER VERSION
[Team of 2]
AMRAP 7:
Power Snatches (Partition however)
On the Minute:
7 Synchro Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees (Partition however)
On the Minute:
Partner 1: 4 Push Press
Partner 2: 4 Push Press
WORKOUT VARIATIONS
AT HOME:
Part 1:
1a) 2×6 Single Dumbbell Snatch Snatch
1b) 2×3 Double Dumbbell Push Press
*Score = Heaviest Load
Part 2:
AMRAP 7:
Alternating Dumbbell Power Snatches
On the Minute:
14 Sit-ups
Rest 6 Minutes
AMRAP 7:
Dumbbell-Facing Burpees
On the Minute:
7 Double Dumbbell Push Press