Warm-up: 20/10, x4 – fast feet, high knee jog Under the Sea, FGB Style, x4 frog push-ups frog squats crab toe touches mermaid dips squat thrusts rest Finish: abs!
Warm-up: 50 jumping jacks, run 300 yards 3:00/1:00, x6: Surprise Rounds! Finish: ab special!
Warm-up: jump rope 5:00 Tabata something else #1, 20/10, x8: weighted punches high knee jog fast feet #2, 12:00 AMRAP: 5 manmakers 15 reach crunches 30 mountain climbers Finish: stretching!!!!
Warm-up: run – HT 2 blocks 1 min each, x3: squats bicycles knee tuck crunches side to side burpees high knee jump rope bear complex ab splitters Finish: sprints
Warm-up: 20 burpees 30/10, x6 alligator push-ups ring knee tucks rotational slam balls v-crunch ball passes Kettlebell swings side jump overs Finish: abs!
Warm-up: 20/10, x2 – squats, squat thrusts Double TABATA’s: #1: knee to elbow jumps frog squats kick-ups #2: butt bridge jockey squats toe touch crunches Finish: abs!!!
Warm-up: 25 squats, run 300 yards 10 Rounds, 1 minute each: 3 burpees on the minute lunges for the rest of the minute I will call different lunges each round Circle drill, 3:00/:30, x2 Finish: abs
Warm-up: 5:00 jump rope 5:00/1:00 AMRAP’s, ABABA: A 10 body builders 20 crunches 30 mountain climbers B 10 jump squats 30 kick-ups 50 reps high knee jog Finish: none!
Warm-up: 60 mountain climbers, run 500 yards Double 30/10’s (4 rounds of each) #1 box jumps slam thrusts crab toe touches frog squats #2 jumping lunges 2×2 tricep push-ups knee tuck crunches flutter kicks Finish: HKJR burnout
Warm-up: 15 burpees, 500 yard run FGB Style, ABAB: A: knee to elbow jumps fast squats knee tuck crunches oblique twists squat thrusts rest B: Burpee bunny hop fast lunges mule kicks up and down plank fast feet rest finish: abs