Warm Up: 3 rounds, 1:00/:20 each, Jumping Jacks, Squat Thrusts, Skip Knees, High Knee Steps

Circuit x 3 (I/A x 4)

• Front/Side Raise Superset x 10
• KB Oblique Twists x 15
• Shoulder Presses x 10
• Leg Raises x 15
• Tire Jumps x 10
• Squat Thrust Wall Ball x 15

Finish: 3:00 ABS – Hitler Knee Tuck, Flutter Kicks, Oblique Crunch, Scissor, Oblique Crunch, Toe Touches

*This post will be emailed a day late since it is being posted after 7am, sorry.

Homework:

25 squats

30 situps

25 squats

30 leg raises

25 squats

30 sets of bicycles

Warm Up: High Knee Sprawl Drill 2:00/:30 x 3

5 Rounds:

• Mountain Climbers x 30 sets
• Oblique Pulls x 10 sets
• Dumbbell Presses x 10
• Abmat Back Raises x 15
• Decline Push Ups x 15

Warm Up: 1:00 each – 2 Rounds – Jump Rope, High Knee Jog, Mountain Climbers

Circuit x 4

• Good Mornings
• Punch Press on Ball
• Jump Squats
• Rows
• Weighted Ball Toe Touches
• Suicide

Finish: Push Ups – B x 20, I/A x 35

Row 1 miles

5 Rounds:

• Squat (heavy) x 5
• Ring Dips x 5
• Tire Flips x 5

Row 1 mile

One Round – As Fast as Possible

• Run – 800 yards
• 50 foot Duck Walk
• 25 Box Jumps
• 100 Bicycles
• 25 Burpees
• 25 Kettlebell Swings
• 25 Situps
• 25 Thrusters
• 25 Chest Presses
• 50 foot Bear Crawl

GOOD LUCK!!!

20 Push Ups

50 Bicycles

15 Push Ups

50 Bicycles

10 Push Ups

50 Bicycles

Run 10:00

WU: Jump Rope – 3:00/:30 x 3

4 Rounds:

• 15 Box Jumps
• 15 Wallballs
• 15 Double Kettlebell Clean and Press
• 15 Hanging Oblique Twists

Warm Up: Run – Penguin, 100 Jumping Jacks

Circuit x 4

• Mountain Climbers x 20
• Shoulder Presses x 15
• Crunches x 15
• Oblique Twists x 15
• Jump Rope x 1:00
• Hammer Tire x 1:00

Finish: Reverse Plank

Warm Up: Run – Harris Teeter 3, 25 Jump Squats

Circuit: AMRAP – 21:00

• Burpees x 7
• V-Crunches x 11
• Prone Rows x 13
• Chest Presses on ball x 21
• Sprint to street

Previous Top Times:

1. Lyndsey 10.00
2. Cristine 9.425
3. Crystal 9.315
4. Lynnae 8.27
5. Drucilla, Barry 8.20
6. Lori 8.15
7. Stacia, Jonathan 8.00
8. Lealani, Shannon 7.20
9. Leah, Brennan 7.10
10. Shawn, Nicole, Jessie, Cassie, Megan 7.00