Workout At Home Friday 200515

Happy Friday! Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you, and get moving! Don't forget to post your score in the comments.

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FULL-BODY STRENGTH
6 SETS
:30 Double DB Snatch (:01 Pause Overhead)
:30 DB Push Press (:01 Pause Overhead)

-Rest 1:00 b/t Sets-

(Score is Load)

FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON / :15 OFF)
Max Double Unders*

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)
Max DB Alt. Hang Snatch

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)
Max Up-Down + Tuck Jump
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(Score is Reps)

FINISHER
​3 SETS FOR QUALITY
20 Heel Taps Over DB
​20 Alt. V-Ups
20 Hollow Rocks

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Notes
FULL-BODY STRENGTH: In both the double dumbbell snatch and push press, you'll work for 30 seconds each with a one to two second pause in the overhead position. The pause is valuable for reinforcing strength and stability in overhead positions. Use your legs and hips to drive the weight overhead. Brace your torso and be sure to keep the weight over the center of your body. Pause, repeat, then rest about one minute between sets. Go get strong!

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: This sprint workout is the perfect opportunity to practice three different higher-skill movements--the double under, alternating dumbbell snatch, and the up-down/tuck jump combo. We're looking to complete three by five sets of each and working for 45 seconds, resting for 15 seconds.

For the double under, move smoothly by finding a focal point ahead and quickly rotate your wrists. No jump rope? No worries! Substitute with lateral hops, or hops on to a slightly elevated surface.

Next in the dumbbell alternating hang snatch, we're looking to hinge at the hips while loading the hamstrings with tension then driving the weight up and overhead. Control the weight back down and switch hands at or below shoulder level.

Lastly, raise your heart rate up again with an up-down plus tuck jump combo. Be quick and snappy with the hips on the up-down to give you momentum for the tuck jump. For the tuck jump, drive your knees towards your chest to build even more height!
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Rest about 3-5 minutes before finishing with some ab/core work. Now, go crush it!
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WARM-UP
AMRAP x 5 MINUTES
100m Run
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift