May 29, 2020

A. AMRAP 12:

14 1-arm thrusters (R)

12 jumping lunges

14 1-arm thrusters (L)

12 v ups

14 plank hip dips (per side)

rest 3 min 

B. AMRAP 12:

7 push ups

14 1-arm KBS ( per side)

21 butt kicks

**EMOM : 30 sec hollow hold

May 28, 2020

**If the park gets rained out, I will go Facebook Live at 630AM!!!

Please bring your own MAT and a TOWEL , WATER . It will be wet. 

For Time( cap 25 min)

1 lap/ 100 jumping jacks / ( 2 min bike, row)

25 plate G2OH

25 sumo squat jumps 

25 burpees

2 lap run( 150 jumping jacks)

50 walking lunges 

50 mtn climbers ( per side) 

50 OH sit ups

1 lap run ( 100 jumping jacks)

25 plate G2OH

25 sumo squat jumps

25 burpees

1 hill sprint

May 27, 2020

**If the park gets rained out, I will go Facebook Live at 630AM!!!

**If you have your own mat, please bring one!

Buy In:

2 Rounds For Time ( 30 sec at each move)

side plank (R)

side plank (L)

plank triangles

skater hops (each side = 1 rep)

rest 15 sec

rest 2 min 

EMOM 12( 45 sec on , 15 sec rest) 

min 1: bulgarian split squats ( switch legs per round)

min 2: in and out squat 

min 3: plank up downs

rest 2 min 

EMOM 6 ( 50 on : 10 off)

min 1:  clungers  ( curl, into a reverse lunge, into an OH press!) alt legs pe...

May 26, 2020

**If the park gets rained out, I will go Facebook Live at 5:30pm!!!

Buy In : In 5 min 

4 rounds

8 push ups

16 tucks

rest 2 min 

6 Rounds For Time

21R/21L banded fire hydrants ( no band works too)

5 heavy goblet pause squats ( 5 sec pause at the bottom, go heavy!)

21 plate floor press

10 burpee tuck jumps

60 sec bear plank with alt knee taps or regular high plank shoulder taps

May 25, 2020

Buy In: 

In 4 min 

100 bicycle crunches

remaining time: shuttle runs

rest 2 min 

AMRAP 14

1-2-3-4.. add 1 rep every time( each rep scheme is done PER SIDE)

Front Rack Reverse Lunges

One Arm Half Kneeling Press

One Arm Bent Over Row

** 1 plate can also be used!**

May 22, 2020

Modified Murph

8am

Fred Fletcher Park

*Bring your own mat and water! And any counters if you want to keep track of rounds!

1 mile run

100 push ups

200 sit ups

300 air squats 

1 mile run

**partition your bodyweight work into 20 rounds

5 push ups

10 sit ups

15 air squats

May 21, 2020

For Time

20 mtn climbers ( per side)

60 skater hops ( 1 rep per side)

40 1-arm seated z-press

20 mtn climbers ( per side)

80 plank shoulder taps

60 hang cleans ( 30R/30L)

40 1- arm seated z-press

20 v ups

100 SU ( or high knees per side) 

80 plank shoulder taps

60 hang cleans ( 30R/30L)

40 1- arm seated z-press

20 v ups

May 21, 2020

Buy In: 

For Time

100 air squats

rest 2 min 

EMOM 12

min 1: 16 plate G2OH 

min 2: 12 burpees

min 3: 16 1-leg alt v-ups

rest 2 min

EMOM 12(45:15)

min 1: elevator planks(up and down = 1)**take your time here!

min 2: renegade rows ( switch arms every 5 reps)

May 19, 2020

Murph Prep: 

100 air squats

50 push ups

**we may not be able to be physically together to do Murph, but we can still be together, apart!**

0-8 min: 

1-3-5..

SDLHP( KB or DB)

squat jumps

8-9 : REST

9-18min:

30 yard FR carry( beginning of every round)

5-10-15

bodyweight walking lunges( each side)

up downs

18-20 : REST

20-25min:

AMRAP 

15 ab mat sit ups

10 push ups

May 18, 2020

Park Workout at 630 AM at Fred Fletcher Park. 

Check MindBody for this week's classes and sign up!

If tomorrow's weather is bad, I will have to cancel class unfortunately! Stay tuned. 

EMOM 12 ( 45 sec on : 15 off)

min 1: weighted kneel to stand

min 2: bicep curls (same weight from min 1 and min 3)

min 3: 1- arm half - kneeling press ( switch every 5 reps)

rest 1 min 

TABABTA( 8 rounds : 20 sec on : 10 sec off)

odd rounds: russian twists

even rounds: plank triangles

rest 2 min 

EMOM  8 ( 50sec on : 10 off)

m...

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