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Core: 10 minutes 2x each
-Straight legged sit up -Plank with airplane arms -Hollow hold -Side plank hip dips -Plank shoulder taps AMRAP 1: 12 minutes 20 speed skaters 12 jump squats 20 jumping jacks 10 T-stand w/side hinge AMRAP 2: 12 minutes 12 each Single leg lateral hop KB single leg deadlift DB single leg squat touchdown Reverse lunge to balance
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Core: 10 minutes
-In & out crunches -Butterfly crunches - Glute bridge rockers -High plank hold -Superman flutter kicks (2x for each movement) AMRAP 1: 12 minutes 12 each 200M row TRX squat to row TRX alligators Single leg balance with clock arms AMRAP 2: 12 minutes 12 each 12M High knees TRX reverse mountain climbers Side plank under over Star burpee Core: 10 minutes :40W :20R
-In & out crunches -Glute bridge two way leg swing -High plank airplane arms -IYW -Glute bridge march AMRAP 1: 15 Minutes 12 each Row 500M TRX power pull TRX alligators SL balance with clock arms AMRAP: 15 minutes 12 each High plank with airplane arms TRX reverse mountain climbers DB strict press DB front to lateral raise Core: 10 Minutes :40W :20R
-High plank hold -Side plank over unders - Glute bridge to abductions -Superman flutter kicks -Glute bridge march AMRAP 1: 15 Minutes 12 each Front lunge to balance Side balance kick out KB SL deadlift KB front racked squat AMRAP 2: 15 Minutes 12 each KB suitcase deadlift BW rainbow lunges Cossack squat DB sumo squat Core: 10 minutes :40W :20R
-Russian twist - Hi-lo plank -Side plank crunch - Hollow hold rockers -Glute bridge march AMRAP 1: 15 minutes 12 each Cone figure 8's Run-shuffle-run w/cones KB swing Box jump R2: 3/3 :45W :22R Battle rope alternating wave Battle rope lateral waves Battle rope jumping jacks AMRAP 3: 15 minutes 12 each TRX pistol squat DB snatch & press TRX atomic pushup Two legged bound Core: 10 Minutes :40W :20R
-Hollow hold -Russian twist -Glute bridge march -Side plank hip dip -BirdDog R1: 3/3 :40W :20R Frankenstein walk Gorilla walk Scapula pushup AMRAP 2: 15 Minutes 12 each Inchworm Pop-up squat KB farmers walk (12M) Bear crawl (12M) R3: 4/4 :45W :22R Ropes: Waltz lunge with alternating waves Duck walk Ropes: circles (switch halfway) DB renegade row Core: 10 Minutes :40W :20R
-Side plank hip dip -Sprinters crunch -hi-lo plank - BW toe touches -Reverse snow angel AMRAP 1: 15 Minutes 12 each KB figure 8 DB squat, catch & press DB kneeling press High knee Heisman AMRAP 2: 15 Minutes 12 each Burpee with star jump KB windmill KB unilateral farmers walk KB bottoms up press Core: 10 Minutes :40W :20R
-High plank -Side plank hold -Hollow hold -Glute bridge hold -Around the world plank AMRAP 1: 15 minutes 12 each Mobility mountain climbers KB swing KB Turkish get up Lateral line jumps AMRAP 2: 15 Minutes 12 each Upper body Spiderman pushup DB snatch and press Carioca Burpee breakdown with pushup Core: 10 Minutes :40W :20R
-Handwalkouts -Plank toe taps -Hollow hold rockers -Glute bridge to abductions -Supermans AMRAP 1: 15 Minutes 12M Frankenstein walk 12M Side shuffle 12 push-ups 12 Rolling forearm plank AMRAP 2: 15 Minutes 12 Squat to ball 12/leg Lateral lunges 12/leg Power knee drivers 24 Skaters Core Warm up: 10 minutes :40W :20R
-C sit curving -Russian twist -Glute bridge hold -Glute bridge march -Hollow hold -High plank hold -High plank airplane arms -See-saw plank -Superman reps -I Y W R1: 3/3 :40W :20R 3-way hip swing Frankenstein walk Gorilla walk R2: AMRAP 12 Minutes 12 each Cone drill: Cone alley (Set up 6-8 cones in a zig zag pattern. Beginning at cone one, sprint to the next, back pedal to the 3, sprint to the 4th, etc.) Cone drill: Run shuffle run (place 4 cones, 4 yards away from one another, sprint to one, shuffle between the next and sprint to the last) Finish with: Jump lunges Tuck jumps R3: 4/4 :40W :20R Ropes: Power slam Duck walk Ropes: Lateral waves Box jumps |
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