Equipment: Mat, Med Ball, Heavy DBs
WARM-UP:
- 30 sec. x Chair Hold
- 30 sec. ea. x Lunge Down Hold (challenge: hands behind head)
- 30 sec. ea. x Horizontal Leg Hold Out in Front (pulse!)
- 30 sec. x Chair Hold + Heel Taps
TABATA TORTURE: (Tabata = 8 Rounds of 20 sec. ON/ 10 sec. OFF (total rest))
1) Tabata: Med Ball Mtn. Climb Glide (modification: hands on floor, no MB)(challenge: add 1 Push-Up every 4 Mtn. Climbers)
4 min. AMRAP (zero equipment):
- 10 x Air Squat
- 10 x Perfect Sit-Up (feet flat, legs bent 90 degrees, hands atop shoulders, arms crossed, elbow on chest)
- 10 x Hand-Release Push-Up
2) Tabata: Dumbbell Squat Muscle Clean (no jump allowed!!) (20 lb. DBs)
4 min. AMRAP (w/ MB):
- 10 x MB Slam Squat
- 10 x MB V-Sit + Side-to-Side Slam (bounce MB off floor to R of R hip, catch, and switch sides back and forth)
- 10 x Rolling MB Push-Up
3) Tabata: alt. rounds of Thruster and Push Press (20 lb. DBs)
4 min. AMRAP (w/ DBs):
- 10 x DB Front Squat (dumbbells racked atop shoulders w/ elbows high and narrow)
- 10 x Anchored DB Sit-Up (one DB on feet, one DB on chest)
- 10 x DB Push-Up + Plank Side Step (mod: push-up on knees)
4) Tabata: Weighted (DBs) Walking Sumo Burpee (walk out to DB plank, push-up, walk in to sumo squat, stay down and curl and press)
4 min. AMRAP (w/ Gliders):
- 10 x Double-Leg Supine Glide-Out (mod: alternating, one leg at a time)
- 10 x Gliding Plank Pike-In
- 5 x Hyper-Plank Glide-Outs (on knees) (challenge: in regular plank)
5) Tabata: Glide-Out Side Lunge (challenge: DBs in front rack)(switch legs ea. round)
No comments:
Post a Comment