Buy in: Sprint 100m x 4
TABATA
Ladder Jumps
KB Snatch or Swings
Abmat situps
Lateral Burpees
Buy Out: Sprint 100m x 2
10 min AMRAP
20 KB one arm cleans/side
20 box jumps or tuck jumps
20 kb one arm thrusters/ side
20 KB walking lunge /side
Buy in: 50 air squats or goblet squats
21-15-9 (Crossfit Reps)
KB Thrusters
KB Swings
Reverse Burpees
Abmat Situps
Buy Out: Max Push ups – 5
I forgot to post this one. :O
tabata
battle rope (alt waves)
box jumps
goblet squats
planks around the world
Shoulders for Acrobats
TABATA (I hope you have a tabata timer by now)
1 Thrusters
2 Reverse Burpees or push ups
3 Handstand push up or handstand hold or isometric plank
4 side plank hip lift or plank fly
Hip Upgrade
AMRAP 20 (stop when you feel done)
20 kb swings Or DB Swings or burpees
20 Leg raises or v-ups
20 Down Ups or Mountain climbers
20 Squats with Hip extension
The BoB
For time:
200 Jump rope
50 push ups
50 Hollow Holds
50 Arch Holds (Supermans)
50 Jumping Squats
100 Jump Rope
Save your time and send it to me. 😀
CORE DESTROY II THE REVENGE
(Back by popular DEMAND)
For Time
50 Hollow Hold
50 Abmat Sit ups
50 Spiderman pushups (without the pushup)
50 Knee to chest
Start with a warm up focusing on legs and do what ever strength routine you usually do for leg day.
Do this first: 100(or 50) air squats
Tabata (this)
- reverse jumping lunge
- jumping squat
- around the world plank
- kettlebell swing or hipbridges or goblet squat
End with this: 50 air squats