Sunday, April 5

930AM class tomorrow morning
Meeting password- 725408
Warm up:
3 sets
– 20 calf walk outs
– 10 pigeon poses(total)
– 20 jumping jacks
– 10 sit ups

20 minute amrap
– 10 single leg squats on right leg
– 10 single leg squats on left leg
– 20 shoulder taps
– 10 burpees
– 10 up downs
 

Friday, April 3

What you need:
– 2 objects to deadlift
– object to swing

Warm up
2 sets
– 25 high knees
– 5 inchworm pushups
ALLLLL the arm warmups

10 minute EMOM
min 1- max effort handstand pushups (sub dumbbell presses or regular pushups)
min 2- max effort v-ups

AMRAP 15 min
10 burpee deadlifts
25 kettlebell swings/dumbell swings/detergent swings
50 mountain climbers

Thursday, April 2

What you need:
– Something weighted 🙂

Warm up-
– 1 minute squat hold
2 sets
– 10 knee pulls
– 10 quad pulls
– 10 pass throughs

3 sets
1:00 on, 30 sec off
Wall Sit holding weight
Side plank, 30 sec per side with one leg up
Lunge hold, 30 sec per side holding weight
**this may look familiar, we did it last week but we are gonna step it up today!

4 Rounds For Time:
30 goblet thrusters (supposed to be light, mimicking a wall ball today)
30 hops over your db/object
*20 minute cap

Wednesday, April 1

What you need-
– To be near a door or treadmill/cardio equipment
– Barbell, dbs or object to lift from ground to the shoulder
– Chair, bench, box to step up on

Warm up-
Go on a warm up jog for 2 minutes
– 20 good mornings
– 20 lunges

3 full rounds through
3 minute run
1 minute rest
3 min amrap
– 10 ground to shoulder
– 10 step up to high knee or jump
1 min rest

AB BURNER
3 sets
30 sec on, 20 sec off
– Plank hip dips
– Situp to twist
– Flutter kicks