Home/WODs/Coach Creations/Alan Rickman
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by Shaun Spencer

“Alan Rickman”

Coach Creation WOD

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  • 6 Minute AMRAP
  • 'Hans Gruber'
  • 21 - Single Arm Dumbbell Clean
  • 19 - Single Arm Dumbbell Deadlift
  • 04 - Single Arm Bent Over Row
  • 06 - Lateral Over Dumbbell Burpee
  • - 1 Minute Rest -
  • 6 Minute AMRAP
  • 'Harry'
  • 14 - Single Arm Push Press
  • 20 - Goblet Squat
  • 01 - Single Arm Devil Press Thruster
  • 06 - Renegade Row (L&R = 1 REP)
  • - 1 Minute Rest -
  • 6 Minute AMRAP
  • 'Professor Snape'
  • 21 - Mountain Climbers
  • 22 - Air Squats
  • 24 - Jumping Jacks
  • 25 - Shoulder Taps (Straight Arm Plank)
  • 27 - Alt Lunges
  • 29 - Alt Leg Raises
  • 10 - Up Downs
  • 11 - Push-Ups
  • - 1 Minute Rest -
  • 6 Minute AMRAP
  • 'Absolem'
  • 69 Alt Dumbbell Snatches
  • 01 - Curtis 'P'

4 different 6-minute AMRAP’s are designed to work your full body in different ways. First, amrap is a grippy pulling workout. Part two is more of a shoulder blast and a pushing workout. Part 3 is a full-body bodyweight blast. High reps aimed at making you push the throttle. Finally, the last round is a mental and physical challenge, a big number of reps at the end of the workout…one complex to stimulate you mentally.

1-minute rest should be enough time to re-set and allow you to go again.

RX Weight 50lb Dumbbell and 35lb for Women

Workout can also be performed with a kettlebell

*A “Curtis P” is a complex comprised of 3 movements: 1 Power Clean, 1 Lunge (each leg), and one Push Press. Adhere to the individual movement standards for each part of the complex.

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namesake photo

Tribute and memorial workout designed for Actor Alan Rickman. Alan Rickman died of pancreatic cancer on 14 January 2016. He was 69 years old. Alan was famous for his roles in love Actually, Harry Potter and Professor Snape, Die Hard and many many more. After a request from a friend who recently bought a dog naming him after the late great actor they also asked if I could design a workout in his name. I wanted to make a fitting tribute to him so I hope you like it.

The workout is filled with Easter eggs so if you’re interested I’ll list them below.

Mini Amraps named after four of his characters – Hans Gruber (Die Hard) Snape (Harry Potter) Harry (Love Actually) Absolem (Alice through the looking glass) this was his last movie before his death.

The reps in the workouts mean the following

21st Feb 1946 the year he was born
14th Jan 2016 the year he passed away

‘Snape amrap’
2001,2002,2004,2005,2007,2009,2010,2011 are all the years of the Harry Potter movies

69 reps were the age he passed away

and finally, 1 is for his Golden Globe win

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