Wednesday, April 1, 2020

April 1, 2020

Warm Up:

2 rounds
10 cossacks (5L/5R)
10 90/90 (5 per side) video
10 Wide Push ups

10 shoulder width push ups with alternate shoulder taps

 

then:

 

10 min EMOM:
1st- 6/arm DB Glute bridge bench press @30x1
2nd - 6/arm DB or KB Bent over row @30x1
*if they have two KBs or DB’s do both arms at once x 10 reps
+
5 rounds:
10 sec Hollow body hold
10 sec rest
10 sec Hollow rock
10 sec rest
10 Tuck ups
Rest 30 sec
+
For time:
21-15-9
KBS
Thruster with 1 KB

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Tuesday, March 31, 2020

March 31, 2020

Warm-up:

20 jumping jacks

10 walk out push ups

10 jumping air squats

:30 plank

 

TABATA Tuesday
Burpees
Rest
Med Ball/KB/Sandbag or DB Power cleans
Rest
KBS/DB swings or plate ground to overhead
Rest
Squats with Med Ball/KB/Sandbag/Plate or DB
Rest
Push-ups
Rest
Sit-ups
Rest
Push Press with Med Ball/KB/Sandbag or DB
Rest
Lunge steps, no added weight

 

*8 different tabatas.
Each to be completed in its entirety, before moving to the next Tabata.
Rest 1-2 minutes between each Tabata.
Tabata = 20 sec work/10 sec rest x 8 sets.
Total workout time: 39-46 mins.
You can find free Tabata Timer apps online to help you keep time ;-)

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Monday, March 30, 2020

March 30, 2020

Warm up:

10 reverse lunge to high knee all L / then all R (explode into a hop at the knee raise if you are feeling dynamic.)

10 Banded Good mornings

20 Crossbody mountain climbers

10 push-ups

x 2 rounds

 

then:


0:00- 15:00
Every 3 minutes, for 5 sets
complete 5 weighted squats keeping tempo
(5 sec descend/1 sec at bottome/5 sec ascend)
+ 45 sec wall sit (weighted or unweighted)

17:00 - 30:00 (13 minute AMRAP)
10 Tuck jumps
20 Ball Slams or KBS
30 sec handstand hold or tall plank with shoulder taps
40 Mountain Climbers
50 Russian twists weighted or unweighted

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