Warm up: 10 squats, 10 squat thrust, 50 mountain climbers, 50 JJ LEPRECHAUN One round for time! 1,000m run 2 sled push = 200 feet all the way down and back 200m ski 50 squats 50 kettlebell swings 100 mountain climbers 1000m bike 50 DB curls 1000m air bike 100 mountain climbers 50 kettlebell swings…
Warm up: 10 burpees, 100 JJ “Mesquilin” 15:00 AMRAP: 5 thrusters 10 squat thrust to standing dumbbell press 5/5 snatches 10 ABMAT sit-ups Finish 1 is mandatory: 500m row (towards class) Finish 2 is optional: double unders 2:00 (individual)
Warm up: 10 squats, jump squats, squat thrust, push ups, 50 JJMobility: side lunge “Pennywise” double AMRAP 15:00/5:00/15:00 Part 1 5 burpees 5 kettlebell high pulls from floor 5 roll up sit-ups Break 5:00 Part 2 10 chest press 5/5 kettlebell one arm rows 20 bicycles *only whole rounds will count*
Your vacation does not officially start until you complete this workout!!! Warm-up: Movement; 20 each – squats, lunges, push-ups 1 Round 120 mountain climbers 110 oblique twists 1000 yard run 90 jumping jacks 80 diamond sit-ups 70 Kettlebell swings, 35 each side 60 alternating curls 50 squats 40 skull crushers 30 alternating weighted lunges 20…
Today is the last Challenge workout! Back to our regular workout schedule Friday! Mobility: wide ring rows wall opener OH pipe squats Y’s on ball “Mesquilin” 15:00 AMRAP: 5 thrusters 10 slam balls 5/5 snatches 10 ABMAT sit-ups Finish: broad jump challenge
Good news everyone! Only 2 more Challenge workouts left! Warm-up: 50 jumping jacks, 30 squats “Pennywise” 15:00 AMRAP: 5 burpees 5 roll-up sit-ups 5 reverse rows 50 ft bear crawl Finish: 3:00 double under challenge
Warm-up: movement “Freddy” 1 Round: 30 deadlifts 30 chin ups 30 box jumps 30 KB swings 30 curl & press 30 ABMAT sit ups 300 yard run Finish: 30 walking lunges
Warm-up: 3:00 circle drill “Ash” TABATA Db rows / leg lifts Plate drop back lunges / Russian twists Front-side superset / bicycles Mtn climbers / single arm strict kb press Finish: KB snatch challenge, 5:00, Unlimited hand switches, force multiplier for points (reps x force x 2) ***yes these points are being doubled!***
Warm Up: 25 squat thrusts “Carrie” 30:00 AMRAP Ladder 5, 10, 15, 20, 25…and on and on… Push Ups Kettlebell High Pulls Slamballs ABMAT Sit-ups 200 yard run *No Finish* **Points: each completed round = 50 points. Only fully completed rounds get points!!!**
Mobility: x’s 2 10 down dog > plank > updog > plank (basically a lazy man’s version of a hindu pushup) 10 lawn sprinklers each side 5 bootstrappers 20 big backwards shoulder circles 12 total twisting lunges (right foot front… twist right) Queen Akasha’s 15:00 AMRAP: 10 plate circles 10 jump lunges total 20 toe…