Burpee Challenge!
EMOM 10
10 burpees per minute
You got this.
Bear Crawl Challenge
10 Rounds
1 minute each round:
20 reps or 45 seconds Stationary bear crawl with jump
Core Destroy
For Time
50 Hollow Hold
50 Abmat Sit ups
50 Spiderman pushups (without the pushup)
50 Knee to chest
***Bonus if you can the these while hanging on a bar or rings!***
Jump Rope Practice and Double Under Practice
Amrap 12/16
12/16 planks flys
12/16 Low Squat Jumps
12/16 Isometric Plank with Hip Extension
100 jump rope skips
Tabata: 20 mins
1: Ab mat sit ups
2. Goblet Squat
3. Hollow holds or v-ups
4. lateral broad jumps
I recommend using a tabata timer app.
PLEASE DON’T GET DISCOURAGED!
I write difficult workouts because I want us to get results together. If you can’t finish, take a break! If you have to scale or modify reps, it’s fine! I do it all the time. I write these programs in a way that makes sure that you are constantly challenged. Stop when it’s not fun anymore because this should be fun but I sincerely hope you come back for the next workout.
Burpee Challenge
EMOM 10
10 burpees per round
Note: This is VERY DIFFICULT to complete for most people. Stop whenever you feel finished. My current max is at 6 minutes. The idea is to work up to the complete 10 minutes.
warm up
pectoral and shoulder stretches
Strength Recommendations
Pull ups, bench press or floor presses, ect
3×8 for moderate weight
2×12 for light weight
5×5 for heavy-ish weight
Don’t do heavy or one rep max unless you’re skilled or you have me over to help. 😉
AMRAP 12/16
12/16 spiderman pushups
12/16 down ups
12/16 Handstand push ups or downdog to updog
12/16 Kettlebell swings or Dumbell Devils Press or hip bridges
Warm Up of your choice
My fave guided warm up is this video: https://youtu.be/aUgtMaAZzW0?t=94 (DO NOT pass minute 20 unless you are feeling limber)
Use weights if you can for a leg based strength session. You can even fill a backpack with the heaviest things in your house. Don’t over complicate. If you have a leg routine, do it before the AMRAP.
Recommended strength:
3×8 heavy weighted squats
2×12 light weighted lunges
Met Con:
AMRAP (As Many Rounds As Possible)
12/ 16 mins beginners
12/16 one leg squats or pistols
12/16 Mountain Climbers
12/16 Jumping (or not jumping) lunges
12/16 broad jumps
12/16 lateral lunges
(12 mins/reps for beginners 16 mins/reps for not beginners. Please ask questions if you don’t get it. I like talking to you because covid makes for a very lonely time! If the workouts are too hard, ask me about scaling.)
The BoB!
buy in: 200 jump rope skips
50 push ups
50 hollow holds
50 arch holds
50 jumping squats
buy out: 100 jump rope
Timed
Notes: “Shadow rope” if you can’t jump rope (jump with no rope). Or 1 jumping squat equals 5 jump rope skips.
Buy In: 1 mile run (for time)
3×8 25/25lbs DB Pendalay Rows
3×8 25/35lbs DB Reverse Flys
20 EMOM (Every Minute On the Minute)
1. 25/35LB DB Forearm Plank —> Push up —> Renegade Row
2. 25/35lbs DB Goblet Squats
3. BW Bear Crawl with Shoulder Taps
4. 25/35lbs DB Clean and Jerk
5 Rest
Buy Out: 1 mile run