• RoadieFit


Garage (RX): 5 Rounds For Time 10 Pike Push-Ups 20 Alternating Dumbbell/Kettlebell Weighted Step Ups 20 Alternating Dumbbell Snatch/ Hang KB Snatch

Minimal: 5 Rounds for Time 10 Pike Push-Ups/Push-Ups 20 "Object" Step Ups 10 Burpees GYM (RX+): 5 Rounds for Time 4 Rope Climbs 10 Box Jumps 24/20 20 Alternating Dumbbell Snatch 55/35

We can feel you all salivating over this one, well get right into it.

At "3...2...1...Go!" you'll launch into these 5 rounds of fury. This is a lot of work to get done so we suggest not coming out of the gate too hot. Plan your breaks and make them short. These movements have some skill to them and we like to see you slow down a beat or two and keep everything smooth.

Pike Push-Ups

We suggest doing these feet on the ground but if you'd like to make them a bit harder, feel free to put your feet up on something. Pay attention to where your elbows flare out and make sure you come to a full lockout at the top, poking your head through your arms.

Alternating Step Ups

When picking the height of your box (or whatever you can find) for your step-ups don't make it so high that your legs break a 90 degree angle. Place the foot firmly on the box and push through your heel keeping your knee above your foot, step down, switch legs, and repeat.

Alternating Dumbbell or Kettlebell Snatch

These are two similar movements but the details are different for each piece of equipment. If you're not used to snatching your KB or DB watch the corresponding video that we posted here. Also, be careful with the weight. Were going overhead with this movement so that means any one of many things can tweak or get hurt. Make sure your shoulders are nice and warmed up and ready to go.

We hope you're all having a great week of training so far. We love getting feedback so shoot it at us.

Oh and we love seeing all the social media love! Keep it up!

Have fun. Stay safe.

Let's get it!

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