May 2020

Virtual Cross Training 6.1.20 21-15-9 Pushups Kettle bell swings 21-15-9 KB squat cleans Burpees 21-15-9 Lunge hops Alternating KB Snatch 21-15-9 Step-ups (sub reverse lunge if no step) BFSU

Kettle Bell 1 min per exercise – 2 times through (10) Alternating KB Snatch Kettle bell swings Goblet Squats Alternating Skiers Alternating kettle bell squat cleans (from ground) Cardio/Body Weight :30/:10 x 3 Single Arm Thruster (R) Devils Press (or KB burpee sprawl to American Swing) Single Arm Thruster (L) Read more…

10 push press 25 pushups 10 push press 25 pushups 50 lunges 10 push press 25 push ups 50 lunges 50 BFSU 10 push press 50 lunges 50 BFSU 100 Air Squats

5 Rounds 3 min AMRAP – 1 min rest in between rounds 3 Burpees 5 Thrusters (with heaviest weight you have) 6 Sumo Deadlift High Pulls (with heaviest weight) Abs: 5 min AMRAP 50 Tuck Rocks 50 Starfish Crunch (R) 50 Starfish Crunch (L)

15 Min AMRAP 5 Burpees 10 Air Squats 5 Burpees 10 BFSU 5 Burpees 10 (Total) Reverse Lunges 10 min AMRAP 10 Diamond Pushups 10 strict or push press (depending on weight of dumbbells) 10 ( per side) One Arm DB or KB Row

Tabata= 4:00 DB Cardio Tabata : 16 total minutes TABATA: DB Man-makers= DB burpee sprawl, pushup- row, row, squat clean, thruster TABATA: 2 Jack n Press, 2 lunge hops TABATA: DB ½ burpee (land with feet together), to alternating snatch (snatch both arms then go back down for burpee) TABATA: Read more…

AMRAP 15 30 BFSU 15 KB Push Press (R) 15 KB Push Press (L) 30 KB Squat Cleans 15 KB Bent Over One Arm Row (R) 15 KB Bent Over One Arm Row (L)   TABATA Core 1 TABATA Core 1 (4 mins):20 Kettle bell v-ups / :10 bicycles TABATA Read more…