Workout of the Week 3/7/2021
It is hard to believe that it is already March and time for another Workout of the Week. This year seems to be going by so fast. And soon my house will be packed up and I will be preparing for the big move back to the United States. I will have about 2 months or so without any workout equipment besides my jump rope and abMat. Mainly because those are light enough to go in my luggage.
Don't worry I will continue to write workouts with some equipment regardless if I have immediate access to them. Since we will be back stateside I am hoping that means I will have access to a gym since I haven't been able to go in person in months.
The gyms on post are open but only to active duty and Germany is still on lock down and that has been extended to March 28th. I am hoping I will be able to check out some local CrossFit gyms once we get out of quarantine.
Okay, enough about that. On to the workout! For today's workout, you will need a plyo box or something to step/jump up onto and a dumbbell.
Movements
First are burpees, one of our favorite cardio movements. For this you will start in a standing position, then bring your hands down to the ground near your feet as you jump your feet backwards. This will put you in a plank position, from here do a push-up making sure that your chest touches the ground. Then you will jump your feet back up to your hands and then stand all the way up and finish with a jump clapping your hands over your head.
For box jumps, start with both feet on the floor facing the box shoulder-width apart. Jump up on to the plyo-box, jumping off of both feet at the same time and landing on both feet. Then, make sure to stand all the way up at the top of the box. You can step down or jump down before going again.
Then there are the DB Snatches. For these, you start with one DB on the floor between your feet. Grab the DB with one hand, keep your back straight and strong. Pull the DB straight up and overhead and lock your arm out at the top. You can catch it in the power position then stand up and bring the DB back down to the ground and switch arms.
Workout of the Week
12 Min AMRAP
- 15 Burpees
- 15 Box Jumps
- 15 DB Snatches Alt.
Scaling options would be to do the burpees without the push-up portion or to do the push-up against the plyo-box. Scaling options for the box jumps would be to do step-ups. And to scale the DB snatches would be to reduce the weight.
I hope you enjoyed this workout! Be on the lookout next week for another workout. And if you like these workouts please check out my 28 Day Kick-start program or any of my Fitness and Nutrition Programs!