HILL WORK AMRAPs
WARM-UP (A Taste of “Insanity Cardio Abs”):
3 Rounds (6 min.) -
30 sec. ea. x
*Wide Mtn. Climb Glide (foot goes all the way up to side of hand)
*Extreme Russian Crab Kicks (elbows stay straight, leg up to face w/ ea. kick)
*Seated Tuck-In to Pike-In (hands on floor beside hips)(mod: single-leg)
*Gliding Windshield Wipers (http://www.youtube.com/watch?v=Uvp1yhyBD9Q&feature=related)(fast forward to 1:05 of video for demonstration)
*Jog to Hill (0.5 miles)
HILL SET #1 - 10 min. AMRAP:
- @ bottom of hill: 10 x Triangle Push-Up (mod: on knees)
- moving up hill: Squat-Thrust-Frog Hop Up Hill (challenge: Burpee-Frog Hop)
- @ top of hill: Wide-Leg Knees-2-Elbows Tuck Jumps
HILL SET #2 - 8 min. AMRAP:
- @ bottom of hill: Crouching Push-Up (a.k.a. “Monkey Push-Up”)
- moving up hill: Walking Lunge Up Hill (challenge: Lunge-Hop Together)
- @ top of hill: Plank + Hop Into Pike Plank (for speed!!!)
INDIVIDUAL WORK:
*@ Bottom of Hill: 10 x Elbow Plank Side-Out Mtn. Climb (mod: on hands)(R&L=1)
*Hill Sprint Up
*@ Top of Hill: 9 x Elbow Plank Side-Out Mtn. Climb
*Run Down
*@ Bottom of Hill: 8 x Elbow Plank Side-Out Mtn. Climb
*Hill Sprint Up
...etc. Counting down by 1s (w/ hill runs b/w) all the way until 1 rep @ top of hill.
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