Wednesday, April 22, 2020

Abs/Booty

3 Rounds

1 Min Flutter Kicks

1 Min Bicycles

1 Min KB Goblet Squats

1 Min Alt knees to Elbows

1 Min Jack knives

1 Min Duck Walk


WOD

27*21*15*9*

SUMO Dead Lift High Pull (85/115)

Burpees Onto a Plate *3 Rounds of: (After each Round)

5 Tri- cep Push ups

7 TTB

9 Air Squats




43 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