|
Circuit- 50/10 sec x 3 Rds
- Deadlift to High Row - Frog Jumps - Lateral Lunge to Bicep Curl - High Knees - Squat to OH Press - Plank Jacks - Lunge to Tricep Press - Twisting Pop Squats - Swings - Jump Lunges Finisher- Ladder 10 to 1 Reps Personmakers (Squat, Push-up, Plank Row/Side, Squat to Press) Skaters/Side V-Ups
0 Comments
Core Con- 20 Min AMRAP
½ Mile Run 50 Mtn Climbers/Side 40 S2S Crunches/Side 30 Plank Jacks 20 Seated Rope Climbs/Side 10 Burpees Core Con- 20 Min AMRAP ¼ Mile Run 25 Crunches 20 S2S Bridges 15 Sit-ups 10 Crab Toe Touch/Side 5 SL V Ups/Side Finisher- Ladder Down 50/40/30/20/10 High Knees/Side Bicycle Twists/Side MetCon- 20 Min AMRAP 5 Deadlifts 5 Deadlift High Pulls 5 Snatch 5 Squats 5 Squat Press 5 Floor to Press -Repeat at 4,3,2,1 Reps Each *After Each Chain (5/4/3/2/1) 400m Run HIIT- 5 Min 30sec Each x 2
MetCon- 15 Min (2Chains/Sprint) 5 Squat Thrusts 5 Pushups 5 Jump Squats 5 Burpees -Repeat at 4,3,2,1 Reps Each *After 1st Chain (5/4/3/2/1) 20yd Sprints 5/4/3/2/1 20 Plank Taps (Ex: 5 Sprints/20 Taps, 4 Sprints/20 Taps…) *After 2nd Chain (5/4/3/2/1) 10 yd Sprints 5/4/3/2/1 20 Plank Punches (Ex: 5 Sprints/20 Punches, 4 Sprints/20 Punches…) MetCon- 8 Min EMOTM x 10
8 Lunge Press 8 Rev Flys 8 Frog Jumps HIIT- 10 Min Ladder 20/15/10/5 Reps 40 Yd Square Run
MetCon- 8 Min EMOTM x 8 8 Ski Swings 8 Pushups 8 Star Jumps HIIT- 10 Min Ladder 20/15/10/5 Reps 40 Yd Square Run
Finisher- 4 Min EMOTM x 4 4 Plank Up Downs/Side 4 Lunge Hops/Side 4 Burpees Core Con- 50/10 x 1/2/3
-SLDL to Row R/L -Burpees -Side Bend Press R/L -High Knee Climbers -Woodchops R/L Run ½ Mile *Rd 1 - 1x + Run 10 Min *Rd 2 - 2x + Run 15 Min *Rd 3 - 3x + Run 20 Min Core- AMRAP til 10/15/20 20 TT Toe Taps 15 In & Out Abs 10 Scissor Cross Taps/S |
RSS Feed