Workout of the day

Get ready for a full-body blast with ‘Sunday Monster Mash!’ Expect to lift, jump, and push your limits as we dive into this high-intensity workout. It’s perfect for shaking off the Sunday blues and kicking off the week strong! Our workout today focuses on Olympic lifts coupled with some cardiovascular fun. Let’s smash it!

The workout of the day consists of:

  • 1 Squat Snatch: 155 lb / 70 kg (RX), 115 lb / 52 kg (Intermediate)
  • 3 Clean and Jerks: 155 lb / 70 kg (RX), 115 lb / 52 kg (Intermediate)
  • 30 Double Unders

Scaling

  • Squat Snatch: Use a lighter barbell or substitute with an Overhead Squat if mobility is an issue
  • Clean and Jerks: Use a lighter barbell or substitute with Dumbbell Clean and Jerks
  • Double Unders: Can be scaled to Single Unders or Lateral Hops

No equipment

  • Squat Snatch: Use household items like a heavy backpack or a broomstick with weighted bags attached
  • Clean and Jerks: Use filled water jugs or a loaded backpack as a substitute for the barbell
  • Jump Rope: Mimic the movement without a rope or perform line jumps

Warmup

  • 3 minutes of jump rope or light jogging
  • 2 rounds of:
    • 10 PVC pipe pass-throughs
    • 10 Air Squats
    • 5 Inch Worms
    • 5 Samson Stretches (each side)

Cooldown

  • 3 minutes of slow jogging or walking
  • 2 rounds of:
    • 15 seconds of Child’s Pose
    • 15 seconds of Pigeon Pose (each side)
    • 15 seconds of Shoulder Stretch (each side)
    • 15 seconds of Forward Fold