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“Teamwork Makes the Dreamwork” – 20 Min Partner Ladder AMRAP + 6 Min EMOM Conditioning Finisher

Monday, April 19

Trainer Takeover Week: Bridget!

20 min Partner Ladder AMRAP

*Both partners start with CASH IN: 100 Single Unders or 50 Double Unders (Non-Impact:  Bike 20/15/12 Cals)

-Then-

P1: KB Complex:   SA Clean, KB Offset SB Lunge, KB Push Press

  • Ladder Reps: 1x each R, 1x each L, 2x R, 2x L, 3x R, 3x L, 2x R, 2x L, 1x R, 1x L

  • R: 45+/35+ W: 35+/25+ B: 25+/20+

P2: OH Hold (Racked hold for limited OH mobility)

EX:

P1:  1x SA Clean R, 1x KB Offset SB Lunge R, 1x KB Push Press R

P2:  KB Overhead Hold R

**On that last push press, P1 holds overhead while P2 starts the complex:

P2:   1 SA Clean R, 1 KB Offset SB Lunge R, 1 KB Push Press R hen holds OH after that last P1:  OH Hold R

**Work the whole ladder up and down “I go, you go” alternating right and left (R1, L1, R2, L2, R3, L3, R2, L2, R1, L1)

AFTER EACH TRIP UP AND DOWN THE LADDER (R and L):

Partners complete 2 Turkish Get-Ups (R,W: Full B: Half) on each side.

*BW for everyone! The half TGU is just up to the hip bridge, then reverse.

6 min EMOM: Conditioning Finisher (“Emory Women’s Tennis Style”):  2 RDS

P1 works while P2 rests. Then switch. Perfect opportunity for partners to cheer each other on!

Min 1:  :30 sec Jump Rope N.I. Mountain Climbers

Min 2:  :30 Lateral Bounds N.I. Lateral Lunges

Min 3:  :30 Power Skips for Height B: Skip in Place N.I. Fast March

ONLINE:

Starter (5-8 min): Turkish Get Up Review + 2 sets of 3 (ES) Turkish Get Up

“Swing Down the Ladder” KB Complex – 15 Min. to complete

  • Reps (each side) of each exercise:  1x*2x*3x*4x*5x*4x*3x*2x*1x

  • 10  Jumping Jacks or 10 (ES) Fast March between each rung

  • For Complex: R: 45+/35+ W: 35+/25+ B: 25+/15+

COMPLEX:

  • SA Clean

  • KB Offset SB Lunge,

  • KB Push Press + Overhead OR Racked Carry on Last Rep (5 Steps ES)

Example:

1x Clean R, 1x SB lunge, 1x Push Press R

 Overhead OR Racked Carry R (5 Steps ES)

1 x Clean L, 1x SB Lunge, 1x Push Press L

 Overhead OR Racked Carry L (5 Steps ES)

10x Jumping Jacks OR 10 (ES) Fast March

2x Clean R, 2x SB Lunge, 2x Push Press R

 Overhead OR Racked Carry R (5 Steps ES)

2x Clean L, 2x SB Lunge, 2x Push Press L

 Overhead OR Racked Carry L (5 Steps ES)

10x Jumping Jacks OR 10 (ES) Fast March

3x Clean R, etc…

6 min EMOM: Conditioning Finisher (“Emory Women’s Tennis Style”):  2 RDS

P1 works while P2 rests. Then switch. Perfect opportunity for partners to cheer each other on!

Min 1:  :30 sec Jump Rope N.I. Mountain Climbers

Min 2:  :30 Lateral Bounds N.I. Lateral Lunges

Min 3:  :30 Power Skips for Height B: Skip in Place N.I. Fast March

Details

Date:
Monday, April 19
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