Warm-up: 20 squats, 20 push-ups, 200m run 40/20, x5: Air dyne Ball knee tucks Frog squats Knee to elbow jumps Opposite toe touches Finish: more abs!
Warm-up: 3:00 jump rope 20/20/20 rest, x4: KB swings/KB half jumps Slam balls/jump squats with ball 45/15, x4: Squat thrust jumps Crab toe touches 20/20/20 rest, x4: Pulsing jump lunges/pulsing jump lunges Shoulder tap plank/HIAS plank
Warm up 3 mins JR 25 squats 10 push ups 3:00/1:00 easy pace 1:30/30s medium pace 45s sprint max effort Bike Ski Suicides Rower
Plyo warmup Kicks High knees Butt kicks Grapevine Broad jumps 40/20, x4: Bike Bear crawl Walking lunge single kb front rack Bike Bicycle Triangle push ups
Warm-up: 2:00 jump rope, 2:00 bike 20/10, x8: Explosive push-ups Jump squats Rest 1:00 45/15, x4: kb sumo DL high pull (HW: squats) Side to side slam ball (HW: oblique twists) 4 lunges + 4 jumping lunges 50ft duck walk + 2 squat thrusts Finish: abs!
Warm-up: 500m run 20/10, x6: HKJR (homework sub high knee hog if no jump rope) Bicycles HKJR Burpees HKJR Mtn climbers Finish: 500m run
Warm-up: no rain – daycare run, rain – 2:00 jump rope, 2:00 bike 40/40/30, x4: Battle ropes/battle abs OH Med ball squat/slam balls Toe touch crunches/ab splitters Bench jump overs/knee tuck crunches with DB Finish: TBD
Warm-up: 20 jump squats, 20 lunges, 200m run 1:00/:15 x5: 5 squat thrust box jumps/switch jumps Ring mtn climbers/side to side knee tucks Side shuffle with 10 jumping lunges Ski 100m/KB swings Finish: plank fun
Warm-up: 3:00 jump rope 15/15 10 rounds static HR burpee DB thruster Hkjr Kb swing – heavy Rower Finish 500m run w medball
Warm-up: 500m run 20/20/20 5 rounds Ring chest press > plank hold Burpee broad jump > squat hold Kb swing > Goblet squat Medball OTS toss > OH hold Jump squats > jumping lunge Finish: 1000m row