Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Workout 1: Tabata, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :20 Max distance sandbag or DB or KB walking lunges :10 Rest X 6 Sets :20 Max rep alternating single [...]
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: AMRAP in 12:00, Partner 60 DB or BB deadlift high pulls 60 Dip support knee raises 60 DB push presses 60 Front squats *One partner moves at a time, divide up the reps however, complete [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :30 Max rep shoulder taps :10 Rest X 4 (2:00) :30 Max rep KB or DB side plank hip taps, [...]
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout 1: 10:00 Time Cap 20/20 Kettlebell pull throughs 20 KB or Dumbbell burpee deadlifts 20 Band pull aparts (horizontal) 20 DB or KB sumo squats X 4-5 Rounds for time *Coach’s Notes: If needed, the member can take the light weight away from [...]
Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double undersor single under Workout 1: Tabata (:20 on/:10 off), go through the order, only :10 rest at the end of the round before moving to the next round. Pull ups Inverted rows Feet elevated push-ups Dips Wall sit Goblet [...]
Warm-up 2 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high nees 15 Meter straight leg bounding Workout 1: AMRAP in 10:00 12 Burpee box jump overs, feet can touch 20 Supinated band lat pull 12/12 weighted russian twists 12 Russian swings (heavy) *Coach’s Notes: Burpees can be done front or lateral facing [...]
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout 1: Intervals, :30 of work/:10 Rest, 10:00-12:00 Time cap :30 Max cal row :10 Rest :30 Max rep dual DB or KB clean and jerk :10 Rest :30 Swiss ball plank circles (plank on [...]
Warm up: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Workout 1: 12:00 Time Cap 100 Jump rope 15/15 Alternating lunge jumps with rotation 15 Push-ups on stability ball 15 Pull-ups X 4-5 Rounds for time *Coach’s Notes: If the ball is too unstable have members switch to [...]
Warm-up: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Workout 1: Tabata (:20 on/:10 off), go through the order, only :10 rest at the end of the round before moving to the next round. Kneeling banded lat pull downs Alternating single arm upright rows DB [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Workout 1: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :30 Wall sit at 90 Degrees with dumbbell curl :10 Rest X 4 :30 Chin above bar pull up [...]
Warm-up: 2 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Workout 1: EMOM for 15:00 Min 1: :45 Crunches with ball or block between legs Min 2: :30 Pull-ups or inverted rows Min 3: :30 Alternating single arm dumbbell upright rows Min 4: :45 Plank slides Min 5: :30 Jump lunges with rotation [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Workout 1: Intervals (:20 on/:10 off), complete each exercise before moving to the next. The last :10 rest go right into the next exercise :20 All rep TRX squat to row :10 Rest X 8 :20 Max rep DB walking lunge to [...]
