Sunday

May 17, 2020

Warm Up:

EMOM8
1. 100M Jog
2. 50 single unders or plate hops
3. 15 object deadlifts
4. 15 jumping squats

then:


3 Rounds
In 90s
15 Plank-ups
Then AMRAP
Hollow Rocks

 

+

 

Deck of Cards:

 

Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps
*Pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Jump Lunges. 

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Saturday, May 16, 2020

May 16, 2020

Warm up:

30 work/ 10 transition

30s Jumping Jacks
30s Ice Skaters
30s Plank Shoulder Taps
30s Mountain Climbers

x 3 rounds

 

then:


“Filthy Fifty Home Version”
For time:
50 Alternating Step-ups on an elevated surface of 16-20″ (use weight if you have it)
50 Banded Pull-aparts or bent over rows, 25 L/R
50 Kettlebell Swings
50 Weighted Walking Lunges
50 Reverse Crunch (video)
50 Single Arm Push Press (split right/left)
50 Supermans
50 Squat Jumps
50 Burpees
50 Double Unders
*Have fun and get creative if needed with objects used (if you do not have access to DBs or KBS.)

 

Finisher: Elbow Plank – Who can hold the longest!?

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Friday, May 15, 2020

May 15, 2020

Warm up:

5/side cossack lunges

10 push ups 

10 sumo squats to stand hamstring stretch

30 sec downward dog shoulder stretch 

x 2

 

then:

 

A. 16 min EMOM:

1- 10 Object or DB deadlifts

2- 10 Object or DB squats

3- 30 sec burpees

4- 6-8 Renegade rows with push up (row, row, push up)

+

3 mins on/ 1 min rest :

21/side alternating jumping lunge

15/side single arm DB Floor press

9 reverse burpees (video)

Rest 1 min 

x 5 rounds 

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