June 30, 2020

AMRAP 25

6 deadlifts(R)

9 hang cleans(R)

12 push press(R)

15 ab mat sit ups

100m run

6 deadlifts(L)

9 hang cleans(L)

12 push press(L)

15 ab mat sit ups

100m run

June 29, 2020

Leg Strength Circuit

AMRAP 12

5 , 3-sec pause goblet squats

10 kneel to stand

5 R/5 L side lunges

10 banded/ weighted marches(each side)

Conditioning

E 90 sec x 9 ( 60:30)

round 1: 10 high knees + 2 burpees

round 2: 5 plank jacks + 3 push ups

round 3 : 10 skater jumps + 2 inch worms

June 26, 2020

A. ) For Time( soft cap 25 min)

30R/30L thrusters 

50 bicep curls

75 spider plank 

30 burpees

50 v-ups

75 banded lateral steps ( per side)

**E2min: 1 shuttle run

June 25, 2020

A. )E2 min x 6(1:30 work; 30 rest)

ODD ROUNDS

1 min push ups

30 sec mtn climbers

EVEN ROUNDS

1 min jump lunges

30 sec burpees

B.)E3 min x 4(2:30 work; 30 rest)

ODD ROUNDS

90 sec step ups

60 sec bicycle crunches

EVEN ROUNDS

90 sec lateral bear crawl (switch directions every 5 reps) 

30 sec hollow rocks

June 25, 2020

AMRAP 24

Run 1 lap

36 alternating side or curtsy lunges 

18 DB/KB cleans

36 russian twists ( per side...weight optional)

2 hill sprints

June 23, 2020

Each time domain is an AMRAP unless otherwise denoted

1 min on: 30 sec rest x 5

5 tuck jumps

8 plank triangles

2 min on : 1 min off x 3

10 1-arm rows(L)

5 1- arm swings(L) 

10 1-arm rows ( R)

5 1-arm swings( R)

6 push ups off DB or KB ( 3R/3L)

3 min : 90 sec off x 2

15 S2OH(R)

15 snatches(L)

15 S2OH (L)

15 snatches(R)

remaining time: plank ( any version you would like)

June 23, 2020

Part A: 

AMRAP 12

10   1.5 alt lunges

10   1.5 squats

10   squat jumps 

rest 3 min 

Tabata x 2 rounds ( rest 2 min between rounds)

Round 1 : alt between movement A and B 

A: burpees over DB

B: crab toe touches

Round 2: alt between movement C and D 

C: sprinter's crunch

D: supermans

June 20, 2020

For Time: 

1/2 mile run or 4-5 min run or bike

50 push ups

100 alt curtsy lunges ( weight optional)

50 weighted side bends ( per side)

100 lateral hops ( over and back = 1 )

1/2 mile run or 4-5 min run or  bike

**Keep the runs at the beginning and end, but break up your work however you would like!**

June 19, 2020

5k walk or run! 

Get outside, or do an older video from our MindBody/ Facebook library!

June 18, 2020

E3min x 7 rounds

Min 0-2 complete:

10 1- arm DL ( right)

10 1-arm DL (right)

10 KB leg lifts(L+ R=1)

remaining time: KB high pulls

Min 2-3 max effort:

ODD rounds: cross body mtn climbers

EVEN rounds: star jumps

REST 1 min

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