Thursday May 14, 2020

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)



29 views0 comments

Recent Posts

See All

Monday, October 25, 2021

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

Sunday, October 24, 2021

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 (

Saturday, October 24, 2021

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