Abs/Booty
max Plank holds (2)
Hole Sit 2 mins
Max 6” hold (2)
Alt. Lunges 2 mins
WOD
4 10 meter Bear Crawls
40 Monkey Jumps
40 KB Swings (40/53)
3 10 meter Bear Crawls
30 Monkeys
30 KB Swings
2 10 meter Bear Crawls
20 Monkeys
20 KB Swings
1 10 meter Bear Crawl
10 Monkeys 10 KB Swings
Then,
100 Dubs or 220 singles
If no KB, do Dumbell Snatches
if no dumbells, do Decline pushups
can also do 500m on Rower if available in lieu of KB Swings
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