8 min amrap- 2-4-6-8-etc Strict HSPU/Strict DB press/pike HSPU Renegade row Rest 3 minutes Wherever you get to, come down from that point. Example- if you get to the round of 12 in the first amrap, then do 12 back down to 2 for time Core work Tabata 8 mins Alternating v-ups Russian twists Bicycle…
5 rounds-
Run 400m/run 2 minutes/jump rope/lateral jumps/high knees
30 walking lunges
15 chair dips
Alternate amraps each time 4×5 min amrap-(4 of of 5 are boys) Amrap 1 20 DB/KB hang high pull 7 Hand release push up Amrap 2 42 step-ups 32 sit-ups (2007 was the year Autism 4/2 was designated as world Autism day, 42 stands for the date 4/2) Rest 54 seconds between amraps(1 in 54…
5 rounds-
50 Du/100 Su/50 jumping jacks
20 alternating hang DB snatches
10 deadlifts or 25 sumo deadlift with DB/KB
Accessory work-
3 rounds-
10 single leg RDL(each leg)
10 flute bridge(DB/KB on hips)
Home workout
3 rounds-
30 Pendlay rows
25 push ups
20 air squats
10 HSPU/10 DB strict press/pike push ups
3 rounds-
15 hollow rocks
15 Supermans
15 side bend(R)
15 side bend(L)
Rest 90 seconds between rou
“Corona”
30 squats
25 burpees
15 push-ups
25 burpees
25 squats
45 sec plank
Home workout
20 rounds for time-
2 leg complex
10 lateral jumps over DB/KB
10 sit-ups
1 leg complex= 1 single arm clean + 1 goblet squat + 2 goblet lunges
Home workout of the day
EMOM 10 mins
5 Tempo push ups(3 seconds down, 3 seconds up)
14 min amrap-
5 Strict Hspu or 30 second handstand hold
10 bent over rows
15 v-ups
home virtual workout
4 rounds-
1 min max KBS
1 min max Mountain climbers
1 min max Burpees
1 min max flutter kicks
1 min max KB high pulls
1 min rest
Every 90 seconds for 15 minutes
(Start at 70% and build)
3 Strict press
Workout of the day
4 rounds for time-
10 Bar facing burpees
15 Hang power clean
20 Air squats
Rx 95/65#
Rx+ 105/75#