5-4-3-2-1 Drills
1st strength AMRAP (5 min.)
-20 x KB Squat Swing (ADD IN SINGLE ARM and SWITCHING ARMS)
-10 ea. leg x KB Overhead Lateral Step-Up
1st cardio: (5 min.) (lower the bench to 2 risers??)
-1 min. x bench walk up/ down - glide bkwd./ fwd.
-1 min. x speed skaters (no gliders)
-1 min. x bench walk up/ down + 2 push-ups - glide bkwd./ fwd.
-1 min. x yoga-butt glide
-1 min. x hamstring runners
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2nd strength AMRAP (4 min.)
-10 x Squat Touch Box Jump
-5 x Decline Push-Up
-10 x KB Squat + Press (“Bottom-Up Thruster”)
2nd cardio: (4 min.)
-1 min. x straddle run (up/ down bench)
-1 min. x shuffle bench length, touch floor on ends
-1 min. x jump-up push-ups (don’t stand all the way up)(goal over 25 in 1 min.)
-1 min. x up-downs (challenge: w/ DBs in hand)
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3rd strength AMRAP (3 min.)
-10 x KB Single-Arm Deadlift to 3x Lateral Hops over KB
-10 x Bicep Curl w/ DBs Squeezed Together
3rd cardio: (3 min.)
-1 min. x gliding scissor spread - tuck in - pike in + pike push-up
-1 min. x push-offs up and overs the bench (option: 1 DB circling overhead)
-1 min. x jump rope runners (leonard)
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4th strength AMRAP (2 min.)
-20 x Weighted Triceps Dip (DB squeezed b/w knees)
-10 x DB Lateral Fly
4th cardio: (2 min.)
-1 min. x pike jumps
-1 min. x spider man jump (switch legs @ 30 sec.)
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5th strength AMRAP (1 min.)
-1 min. x Man Makers (row push-up, row push-up, hop in, stand, press)
5th cardio: (1 min.)
-1 min. x mirror the instructor (30 sec. leonard/ 30 sec. erin)
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1st strength AMRAP (5 min.)
-15 x Seated Shoulder Press
-10 x Pike Plank + DB Row to Triceps Extension (alternate arms)
-5 x DB Lateral Raise to Straight Arm Medial Descent (think Arnold press)
1st cardio (5 min.) - Leonard
-1 min. x 4-count Sprint In Place to 4x Switch Lunge Jumps (w/ hands OH)
-1 min. x 4x Gliding Plank Jack to 4x Side-to-Side Tuck-Ins
-1 min. x Power Strike Down Punches
-1 min. x Frog Jumps Fwd./ Bkwd. (fingers touch ground)
-1 min. x Torso Twisting High-Knee Run
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2nd strength AMRAP (4 min.)
-10 x Front Squat
-5 ea. x Lateral Split Squat Plyos (DBs in front rack atop shoulders)
10 x Sumo Deadlift High Pull
2nd cardio (4 min.) - Leonard
-1 min. x Switch Kick
-1 min. x 8x Mtn. Climb to 3x Side-Stepping Push-Ups to 8x Side Plank Runners to 3x Side-Stepping Push-Ups
-1 min. x Push-Up Hop-Up
-1 min. x Gliding Jack Push-Ups
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3rd strength AMRAP (3 min.) (skipped this!...ran out of time)
-10 x Stiff Leg Deadlift High Pull
-5 ea. leg x Single-Leg Scale Rear Row
-10 x Renegade Row (challenge: push-up to row)
3rd cardio (3 min.) - Leonard
-1 min. x Mini-Suicide (shuffle-shuffle-ground touch back and forth)
-1 min. x Basketball Jumps (pick ball up, jump shot)
-1 min. x Plank Punches (in plank, alternate punching arms straight ahead)
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4th strength AMRAP (2 min.)
-8 x Sumo Squat Bicep Curl (elbows on knees)
-8 x Side-Hopping KB Swing
...ran out of time!!
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