Abs/Booty
3 Rounds of:
25 Bicycles
25 Alt. Knees to Elbows
25 Crunches w/ a twist
25 Hanging Knee Ups
25 v-ups
Wod
7 Min AMRAP
7 OH Lunges (55/75)
7 Weighted Box Step ups (2x10/15)
rest 1 min
6 min AMRAP
6 OH Lunges (65/95)
6 Weighted Box Step ups (2X15/25)
rest 1 min
5 Min AMRAP
5 Back-Loaded Lunges (75/115)
5 Box Jumps (20/24inch)
rest 1 Min
4 Min AMRAP
4 Back Loaded Lunges (85/125)
4 Box Jumps (24/30inch)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups