"It's Gonna Be Me"
[TEAMS OF 3]
AMRAP 30:
75/60 Calorie Bike Erg
60 Box Jump Overs (24"/20")
45 Toes to Bar
30 Synchro Dumbbell Snatches (50/35)
KG | (22.5/15)
AMRAP 18:
30 Dumbbell Snatches (70/50)
30/24 Calorie Row
20 Box Jump Overs (24"/20")
20 Toes to Bar
Today we have a fun team of three workout, with some work to share and synchro work. We're working both legs and arms for volume during today's piece. Therefore, it is important to choose sets your team can maintain for the 30 min.
Rounds plus reps.
Dumbbell Snatches | 1-2 sets in 1:30 or less.
Calorie Bike | 2:00 or less of work.
Box Jump Overs | Smooth consistent pace throughout in 1:30 or less.
Toes to Bar | 1-3 sets in 1:00 or less.
Timing
In the Dumbell snatch Timing of the pull. Cue athletes to finish the jump before pulling and punch the DB overhead. Cue"Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.Timing is crucial in the TTB, and athletes should coordinate the hip swing with the leg raise. Reach the full height of the kip before kicking. This timing applies to the knee raise as well.
DB Snatch
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches
Bike
Reduce Distance
2:30 Time Cap
25/20 Row
20/18 Ski
400m Run
300m Air Run
Box Jump Over
Reduce Reps
Reduce Box Height
Box Step-Overs
Box Jumps
Toes to bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
INDY VERSION
AMRAP 18:
30 Dumbbell Snatches (50/35)
25/20 Calorie Bike Erg
20 Box Jump Overs
15 Toes to Bar
Whiteboard Brief
General Flow 0:30 Each
Jump prep 0:15 each
DB Snatch | tell, show, do, check
Toes to Bar | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Timing of the pull. Cue athletes to finish the jump before pulling and punch the DB overhead. Cue"Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.
Box Jump Over | Encourage athletes not to rebound their box jumps.
Shoulder initiated kip. Cue athletes to squeeze the stomach and legs while pushing and pulling the rig with the arms.
AMRAP 18:
30 Alternating DB Snatch
30 Burpees
20 Tuck Jumps
20 V-ups
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor's appointment. Because in truth... it is.
3 Sets
12 Back Rack Lunges
Rest 1:00 Between Sets
