Workout 1: 15 yard lateral crab walk with hip up, to the right :30 Flutter kicks 15 yard lateral crab walk with hip up, to the left :30 Supermans x 4 Workout 1: 4:00 AMRAP 5 pull ups or inverted rows 5/5 single arm KB thrusters 10 up downs Rest 1:00 after 4:00 of [...]
Workout: Cardio modality of choice (something different than last week) Run, bike, swim, hike, jump rope, row, etc. Continuous clock: 1:00 at a high pace 1:00 at warm-up pace x 15:00-25:00
Workout 1: Tabata, :20 work, :10 rest x 5 sets each. Rest 1:00 Between Movements KB halos clockwise Burpees KB halos counter clockwise Plank reaches Squat hold at 90 Degrees Workout 2: Max distance broad jumps in 10 Jumps Single arm/Single leg v-ups x 8/8 Broad jumps back Max time chin up hold at [...]
Workout 1: Run 1 mile for time rest as needed Workout 2: Continuous clock :15 max goblet squat :10 transition :30 max rep dips :10 transition :45 max rep alternating American/Russian kb swings :10 transition 1:00 max rep sit ups or plank Rest 1:00 x 3-4 sets Workout 3: Run 1/2 mile for [...]
Cardio modality of choice (something different than last week) Run, bike, swim, hike, jump rope, row, etc. Continuous clock: 1:00 at a high pace 1:00 at warm-up pace x 15:00-25:00
Workout 1: Single arm KB Bridge floor press x 15-20 each arm 15/15 True mountain climbers 15/15 KB Chinese rows 20/20 Flutter kicks Rest 1:00, x 4 sets Workout 2: Left arm overhead KB carry x 30 yards 10/10 Alternating jump lunge Right arm overhead KB carry, x 30 yards Push up claps to [...]
Workout 1: 10/10 single KB lawnmowers 10/10 1/2 kneel single arm KB press 15/15 yard lateral high knees (quick!) Rest 1:00, x 4 sets Workout 2: 12:00 AMRAP 30 yard forward high knees 30 yard backward run 10/10 side center side planks 8/8 single arm kb cluster (squat clean to overhead press Workout 3: 15 [...]
Workout: Cardio modality of choice (something different than last week) Run, bike, swim, hike, jump rope, row, etc. Continuous clock: 1:00 at a high pace 1:00 at warm-up pace x 15:00-25:00
Workout 1: :30 skaters 10-12 scap pull downs (hanging from bar, pull scaps down without bending elbows) 10 burpee broad jumps for max distance Rest 1:00 after superset x 4 sets Workout 2: 2 rounds for time 50 jumping jacks 50 sit ups 25/25 plank reaches 12 jump pull ups
Workout 1: "Helen" 400 Meter run 21 Kettlebell swings (42lbs) 12 pull ups x 3 for time *This should be hard, goal time is under 12:00 Rest as needed after workout Workout: strict or kip toe to bar x fatigue straight leg toe touch crunch x fatigue 15-20 KB curls Rest 1:00 after superset [...]
Workout: Cardio modality of choice (something different than last week) Run, bike, swim, hike, jump rope, row, etc. Continuous clock: 1:00 at a high pace 1:00 at warm-up pace x 15:00-25:00
Workout 1: KB pull throughs x 1:00 Bench dips, 3 seconds down, 1 up x fatigue KB pull overs x 15-20 Rest 1:00 after superset, x 4 sets Workout 2: 20:00 AMRAP find a sustainable pace, rest where needed 2:00 run 10/10 KB cleans 12/12 side plank crunch 12 bench dips
