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WEDNESDAY 200506

Warm-up

Row 2 minutes
10 Lunges in place
10 Situps
10 Squats
10 Waiter Bows
30 Sec plank


PERFORMANCE 200506

12 minute AMRAP of…..

30/20 Calories of Rowing
15 Air Squats
15 Situps

Rest 3 minutes- then….

12 minute AMRAP of…..

30/20 Calories of Rowing
15 Pull-Ups
15 Hand Release Push ups


FITNESS 200506

12 minute AMRAP of…..

30/20 Calories of Biking
15 Air Squats
15 Situps

Rest 3 minutes- then….

12 minute AMRAP of…..

30/20 Calories of Biking
10 Strict Pull-up
10 Push ups


At Home warm up

When the clock starts, perform…

Two sets of:

30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups (burpee without pushup)
30 seconds of Squats
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Stretch

Rest 60 seconds


Dumbbell Complex Fun

When the running clock reaches 15:00, perform the following…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee
1 Dumbbell Clean and Jerk
1 Dumbbell Squat
2 Burpees
2 Dumbbell Clean and Jerks
2 Dumbbell Squats
3 Burpees
3 Dumbbell Clean and Jerks
3 Dumbbell Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.


At Home core work

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):

Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders)
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Waiter Bows


Mobility

Couch Stretch on the wall
Banded Lat Stretch
Pigeon Stretch

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