4 rounds
EMOM
- 25 Abmat Situps
- 25 Box Jumps or tuck jumps
- 25 Kettlebell Swings (24/16)
- 25 no Pushup Burpees
- 25 Supermanz
- Rest
Listen to this while working out!:
5 Rounds
5/side one arm kb push press or 10 down ups
10 push ups
15 air squats
20 Burpees
5 Rounds
5/side one arm kb push press or 10 down ups
10 push ups
15 air squats
10 Burpees
Drink one bottle of Champagne.
50 Air Squats
50 alternating lunges
50 push ups
50 abmat situps
40 Air Squats
40 alternating lunges
40 push ups
40 abmat situps
30 Air Squats
30 alternating lunges
30 push ups
30 abmat situps
20 Air Squats
20 alternating lunges
20 push ups
20 abmat situps
10 Air Squats
10 alternating lunges
10 push ups
10 abmat situps
(scale and alter reps as needed!)
5 minute AMRAP:
15 Jumping Squats
15 Down Ups
15 Abmat Sit ups
Rest 4 minutes
4 minute AMRAP:12 jumping Squats
12 Down Ups
12 Sit ups
Rest 3 minutes
3 minute AMRAP:
9 jumping Squats
9 Down Ups
9 Sit ups
Rest 2 minutes
2 minute AMRAP:
6 jumping Squats
6 Down Ups
6 Sit ups
Rest 1 minute
1 minute AMRAP:
3 jumping Squats
3 No Push up Burpees
3 Sit ups
T A B A T A
supine OR hanging knee to elbows
one leg jumping squats (CAREFULLY)
one arm KB swings
burpees (scale as needed)
AmRap 12 or 16
12/16 abmat situps
12/16 sumo jumping squats
12/16 V-ups
12/16 Inchworms
Watch this while doing this workout. Please.
Buy in: 35 or 50 Hollow Holds
AMRAP 12
12 Squat w/ knee raise
12 Shoulder taps
12 Jumping Squats
12 Mountain Climbers
Buy Out: 35 or 50 Arch Holds
T A B A T A
- Spiderman Pushups
- DB/KB Lunges
- DB/KB Squats w/ leg raises (hip abduction)
- Jumping Jack Burpees
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