"Cindy"...and Then Some

Below is what I asked of one of my favorite personal training clients early this morning.  She rocked it!

WARM-UP:

5 min. AMRAP Active Stretch -

*Samson Lunge R and L

*Side Lunge Back and Forth R and L

*Inchworm - Push-Up - Step In to Squat Hold - Stand

-repeat

“CINDY:”

20 min. AMRAP

*5 x Pull-Up (w/ Erin spotting...as fatigue, may switch to Ring Row)

*10 x Push-Up

*15 x Air Squat

“ON THE MINUTE DRILLS:”

1) 

*30 x “Slurpee” (MB Slam - Thrust to Plank - MB Push-Up - Hop In - MB Clean - Press)

-10 x Switching Single-Leg Crouching Push-Ups on the minute ea. min.

2)

*40 x Barbell Squat Clean (mod: use DBs)

-8 x Box Jump on the minute every minute

3)

*50 x Behind-the-Neck Barbell Thruster

-5 x Donkey Kick - Squat-Thrust-Lateral Jump over bar on the min. ea. min.

Erin's Group Ex Schedule for Week of 1/29 - 2/5

• Sunday (1/29); 12:45pm - CARDIO-STRENGTH CHALLENGE (Harris Y - upstairs)
• Monday (1/30); 9:45am - CROSSFIT W.O.D. - (CROSSFIT S3 - Ballantyne)
• Wednesday (2/1); 9:30am - TOTAL STRENGTH - (Siskey Y - Room 2)
• Wednesday (2/1); 5:30pm - TOTAL STRENGTH EXTREME - (Morrison Y)
• Thursday (2/2); 9:45am - CROSSFIT W.O.D. - (CROSSFIT S3 - Ballantyne)
• I am looking for a sub for my Friday (2/3); 5:45am Athletic Conditioning (Harris Express)
• Saturday (2/4); 8:15am - TOTAL STRENGTH (Morrison Y)
• Saturday (2/4); 12:15pm - SOUTHERN EXPRESS BOOTCAMP (Community House Middle School Track - $10/ person)

Southern Express Baseball Bootcamp - (1/28; 12:15pm)

 WARM-UP:

*4 Corners Drill

-@ ea. corner: 5 x Inchworm Out - Push-Up - Inchworm In

FORM REVIEW: (7 - 21 min. drill)

-Perform each basic exercise SLOWLY for a 1 to 3 minute duration, UNTIL every person is doing it properly (with correct form) (hold each other accountable)

*Plank Hold (shoulders over hands, straight line from shoulders to knees)

*Air Squat (heels anchored, buns below knees, chest up, lumbar curve, no muted hip)

*Push-Up (sternum to floor OR go to knees, hips/ thighs do not touch ground, full elbow ROM)

*Lunge (alternating, in place)(back knee to ground, wide split stance, weight in front heel)

*Burpee (perfect push-up, hop in to flat feet, chest/ eyes up on the stand, arms OH on jump)

*Sit-Up (feet flat, fingers atop shoulders, elbows anchored to chest, bum planted)

*Jump Squat (air squat basics for take off (feet straight and shoulder width though); take off heels to toes - land toes to heels (wider stance))

“DEATH BY 10M:”

(shuttle sprint; 1 length = 10 meters)

*Start @ 6 lengths in 1 min.

*Increase by 1 length ea. min. 

*Drop out when you can’t complete assigned lengths in the minute 

NO-REST-TABATA RUN FINISHER:

8 Rounds: 20 sec. x Bkwd. Run; 10 sec. x Squat Hold

"Insane" Cardio-Strength @ Siskey

Today's Cardio-Strength class was a mix of my usual strength training moves, plus body-weight cardio/ plyometric exercises from the popular fitness video series by BeachBody, called "Insanity."  Personal trainer, host, and creator of "Insanity," Shaun T, will be visiting the Siskey YMCA in May to put on a 2-hour free workout for any and all members (free of charge!).  I spent some time this week researching Shaun T and the "Insanity" workouts, and in an effort to prep my participants and to build enthusiasm for the upcoming event in May, I chose to incorporate a bunch of theses exercises in my Cardio-Strength class this morning.  This was TOUGH!

Equipment: Mat, Med Ball (MB), Heavy Dumbbells (DBs)

WARM-UP:

3 Rounds - (3+ min.)

*20 sec. x Quick Butt Kicker

*20 sec. x Quick High Knee Run

*20 sec. x 2x Knee-Slap High Knees to 2x Instep Taps

*10 x Toe-Hold Squat to Hammy Stretch

“INTERVAL WEIGHT TRAINING” SET #1:

3 Rounds -

*10 x MB Clean

*10 x “Slurpee” (Slam Squat to MB Plank - Push-Up - Hop In - MB Clean - Stand)

• 2 min. cardio (2 rounds): 

-30 sec. x 2x Ankle Hop to 1x TuckJump-180 Turn Around

-30 sec. x Hip Hinge Side Lunge Quick Switch

----------

*1 min. Recovery

----------

“IWT” SET #2:

3 Rounds - 

*10 ea. x Step-Back Lunge + MB Chop

*10 x DB Squat-Thrust-Sumo Squat Hold + 2x Bicep Curl

*2 min. cardio (2 rounds):

-30 sec. x Crouching Switch Lunge Jump (w/ double Knee-Tuck mid-air)

-30 sec. x Crouching Switch-Leg Single-Leg Push-Up (mod: no push-up, just foot switch)

----------

*1 min. Recovery

----------

“IWT” SET #3:

3 Rounds -

*10 ea. x DB Split Squat Single-Arm DB Swing (lunge down/ up while swinging DB in same arm as front leg)

*10 ea. x Rotational Ground-to-OH

*2 min. cardio (2 rounds):

-30 sec. x Shuffle-Shuffle-Touch (side to side)

-30 sec. x Prone: Freestyle Kick + Lateral Up-Down w/ Arms

Harris Express Athletic Conditioning - ENDURANCE!

EQUIPMENT: Mat, Heavy DBs

WARM-UP: 

30-20-10 x 

*Heels-Elevated (atop mat) Air Squat

*Lunge (in place) (alternate legs ea. rep)

*Anchored DB Sit-UP (mod: DB on feet, no DB on chest)

TOP LEVEL OF PIEDMONT ROW PARKING DECK: (bring heavy DBs)

“30-20-10” DRILLS:

#1:

*30 ea. leg x Step-Back Lunge Deadlift (straight back leg; hanging DBs)

*3 x Sprint Deck Loop (~250m)

*20 ea. leg x Step-Back Lunge Deadlift

*2 x Sprint Deck Loop (~250m)

*10 ea. leg x Step-Back Lunge Deadlift

*1 x Sprint Deck Loop (~250m)

#2:

*30 x Traveling DB Swing Broad Jump (start 1st loop around w/ broad jumps)

*3 x Sprint Deck Loop (1st loop w/ DB held chest high, 2nd and 3rd: weightless)

*20 x Traveling DB Swing Broad Jump (start 1st loop around w/ broad jumps)

*2 x Sprint Deck Loop (1st loop w/ DB held chest high, 2nd: weightless)

*10 x Traveling DB Swing Broad Jump (start 1st loop around w/ broad jumps)

*1 x Sprint Deck Loop (1 loop w/ DB held chest high)

#3: (move to bottom of lot hill)

*30 x DB Burpee-Deadlift (hop out to plank - push-up - hop - stand w/ DBs in hand)

*3 x Bkwd. Run Up Hill/ Fwd. Sprint Down

*20 x DB Burpee-Deadlift

*2 x Bkwd. Run Up Hill/ Fwd. Sprint Down

*10 x DB Burpee-Deadlift

*1 x Bkwd. Run Up Hill/ Fwd. Sprint Down

Harris Athletic Conditioning - "Add-On" Rounds and Middle Distance Work

INDOOR PORTION (basketball court):


WARM-UP:
*Jog 3x around gym


*3 Rounds -
     *10 ea. leg x Single-Leg Squat + Fwd. Reach and Ground-Touch
     *5 x Inchworm out to Push-Up - Inchworm back in - Stand

6 "Add-On" Rounds:

1 x Plank Glide Fwd. there/ Bkwd. back (sideline to sideline of bball court)

2 x Sprint Fwd. there/ Bkwd. back

3 x (Front Rack) Lunge Jump R and L to Sumo Squat Jump (mod: skimming)

4 x DB Burpee

5 x DB Slam Squat (Jump)

6 x OH Lunge (3 ea. leg)

*Round 1 = 1 x Glide

*Round 2 = Round 1 + 2 x Sprint

*Round 3 = Round 1 + Round 2 + 3 x Lunge Jump

*Round 4 = Round 1 + Round 2 + Round 3 + 4 x DB Burpee

*Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 5 x Slam Squat

*Round 6 = Round 1 + Round 2 + Round 3 + Round 4 + Round 5 + 6 x OH Lunge

OUTDOOR PORTION (track):
Middle Distance Work:
1)
In 5 min., complete:
*800m Run (2 x around track)
-Remainder of 5 min.: Push-Up + alternating Side Knee Tap


2)
In 5 min., complete:
*800m Run 
-Remainder of 5 min.: Star Jump (http://www.youtube.com/watch?v=wiqWykMv-64)


3)
In 5 min., complete:
*400m Run (1 x around track)
-Remainder of 5 min.: Burpee + 2x Knee-Slap Tuck Jump

Tuesday's WOD @ S3

I have to share yesterday's Workout of the Day that we did over at my CrossFit box in Ballantyne, S3.  This kind of workout is called a "chipper:" multiple exercises, each assigned a very high rep number, to be completed in full in order as quickly as possible.  Usually, chippers are intimidating only to look at; once you try them, you realize that you can't sprint through them, so you just make your way through the assignment as best you can at a medium pace that doesn't kill you.  This one that we did yesterday was so well thought out by its designer, Kirk, that you COULD maintain a sprint-like pace all the way through.  It was long, grueling, and metabolically VERY challenging.  See below for details.

75 x Box Jump (24" for men/ 20" for women)
75 x Walking Lunge
75 x Kettlebell Swing (1.5 pood for men/ 1.0 pood for women)
75 x AbMat Sit-Up
75 x Burpee
75 x Slam Ball (20 lb. for men/ 10 lb. for women) (and I say go heavier here!...ladies, try 15 lb.!)

Please feel free to check out S3 for yourself.  Your first workout is always free, plus the 10:30am Introductory WOD on Saturdays is free, as well, and perfect for beginners.

Monday Night Athletic Conditioning (Harris Y) - My Husband's 1st Group Exercise Class EVER!

"Welcome to the Club, Joe!"

This class was my husband's (Joe's) first group exercise experience of his life!  He is a recently retired professional athlete in great shape, but this was different for him...and TOUGH for him=)

WARM-UP: Movement Prep

3 Rounds - 

*30 sec. x Speed Skater

*10 x Triple Extension Squat

*5 ea. x Single-Leg Squat (non-working leg hovers 1 in. above floor beneath pelvis)

SUPERSET #1:

-One Minute to Finish As Soon As 1st One Done Yells Out:

*45 x KB Goblet Squat

*30 x Weighted Box Jump (DBs hanging)(mod: DB Deadlift to Step-Up)

*15 x Renegade Row DB Burpee (Push-Up/ Row R/ Row L/ Stand/ Press)

-5 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

(call finish, when Erin gets back to her start position for the 5th time)(all equip @ end of bench)

-45 Seconds to Finish As Soon As 1st One Done Yells Out:

*30 x KB Goblet Squat 

*20 x Weighted Box Jump 

*10 x Renegade Row DB Burpee

-4 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

-30 Seconds to Finish As Soon As 1st One Done Yells Out:

*20 x KB Goblet Squat (Jump)

*10 x Weighted Box Jump 

*5 x Renegade Row DB Burpee

-3 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

--------------------------------------------------------------------------------------------------------------------

SUPERSET #2:

-One Minute to Finish As Soon As 1st One Done Yells Out:

*30 ea. leg x Single-Leg Push-Offs w/ DBs in Hands

*20 ea. arm x Single-Arm KB Thruster (mod: use 1 DB)

-5 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

-45 Seconds to Finish As Soon As 1st One Done Yells Out:

*20 ea. leg x Single-Leg Push-Offs w/ DBs in Hands

*15 ea. arm x Single-Arm KB Thruster (mod: use 1 DB)

-4 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

-30 Seconds to Finish As Soon As 1st One Done Yells Out:

*15 ea. leg x Single-Leg Push-Offs w/ DBs in Hands

*10 ea. arm x Single-Arm KB Thruster (mod: use 1 DB)

-3 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

FINISHER: 

30-20-10 x (3 rounds- 1st round = 30 reps of ea. of the 3 exercises; 2nd round = 20 reps ea.; 3rd round = 10 reps ea.)

*Supine Leg Drop atop bench (drop heels below height of bench, arch)

*OH Squat w/ Bench Top 

*KB Swing

Preview of Today's 12:45pm Cardio-Strength Class at Harris Y

EQUIP: Mat, Kettlebell (KB), Heavy Dumbbells (DBs), Medium-High Bench

“ONE MINUTE, ALL TOGETHER NOW!”

WARM-UP:

*50 x Jumping Jack         

*50 x Low Jack (never come out of low squat)                                 

-Upon completion, begin Mvmnt. Prep: 5 x Heels-Elevated Air Squat (heels atop edge of mat) 5 x Air Squat + Triple Extension

-Once entire class finishes Air Squats: 60 sec. more of Movement Prep

MAIN SET:

*100 (50 R, then 50 L) x Single-Leg Squat + Forward Reach (tap DB w/ opp. hand out in front; challenge: add lateral reach)

-Upon completion, begin Cardio Set: 2 x Burpee (mod: S-T-J); 2 x Jack-Touch

-Once entire class finishes Air Squats: 60 sec. more of Cardio Set

*90 x Plyo Switch Step-Ups (box)(challenge: weighted)

-Upon completion, begin Cardio Set: 20 x Mtn. Climb; 20 x Russian Crab Dance

-Once entire class finishes Plyo Switch Steps: 60 sec. more of Cardio Set

*80 x Incline Plyo Push-Off Push-Ups (mod: on knees)(challenge: decrease height of bench)

-Upon completion, begin Cardio Set: 20-count x Standing Quick Feet; 20-count x Plank Quick Hands

-Once entire class finishes Push-Ups: 60 sec. more of Cardio Set

*70 x DB Sumo Deadlift High Pull

-Upon completion, begin Cardio Set: 10 x Lateral Hops (over bench or DB); 10 x Dbl.-Footed Lateral Plank Hop over DB

-Once entire class finishes SDLHP: 60 sec. more of Cardio Set

*60 (30 ea.) x Single-Leg Box Hops up to lower bench (2-4 risers))(mod: regular Box Jump or Step-Ups)

-Upon completion (lower bench to 2-risers), begin Cardio Set: 5 x Straddle-Bench Jack (w/ or w/o squat); 5 x Decline Plank Jack

-Once entire class finishes Box Jumps: 60 sec. more of Cardio Set

*50 x Kettlebell Thruster

-Upon completion, begin Cardio Set: 2 x Burpee (mod: S-T-J); 2 x Jack-Touch

-Once entire class finishes Air Squats: 60 sec. more of Cardio Set

*40 (20 x R, then 20 x L) x Step-Back Lunge + DB Bicep Hammer Curl

-Upon completion, begin Cardio Set: 20 x Mtn. Climb; 20 x Russian Crab Dance

-Once entire class finishes Plyo Switch Steps: 60 sec. more of Cardio Set

*30 x Kettlebell Goblet Squat (Jump)

-Upon completion, begin Cardio Set: 20-count x Standing Quick Feet; 20-count x Plank Quick Hands

-Once entire class finishes Push-Ups: 60 sec. more of Cardio Set

*20 x Dumbbell Burpee-Box Jump OR -Step-Up (lower bench (2-4 risers))

-Upon completion, begin Cardio Set: 10 x Lateral Hops (over bench or DB); 10 x Dbl.-Footed Lateral Plank Hop over DB

-Once entire class finishes SDLHP: 60 sec. more of Cardio Set

*10 x Atomic Man Maker (without the push-ups) (plank row R and L, hop in, stand, OH lunge R and L)

-Upon completion (lower bench to 2-risers), begin Cardio Set: 5 x Straddle-Bench Jack (w/ or w/o squat); 5 x Decline Plank Jack

-Once entire class finishes Box Jumps: 60 sec. more of Cardio Set

Erin's Group Ex Schedule for Week of 1/22 - 1/29

• Sunday (1/22); 12:45pm - Cardio-Strength Challenge (Harris YMCA - Upstairs Room)
• Monday (1/23); 9:45am - W.O.D.  (CROSSFIT S3)
• Monday (1/23); 5:45pm - Athletic Conditioning (Harris YMCA - Upstairs Room)
• Wednesday (1/25); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Wednesday (1/25); 5:30pm - Total Strength Extreme (Morrison YMCA - Main Grp Ex Rm)
• Thursday (1/26); 9:45am - Athletic Conditioning (Harris YMCA - Gym) (sub for Mary Q)
• Friday (1/27); 5:45am - Athletic Conditioning (Harris Express YMCA - Grp Ex Rm)
• Saturday (1/28); 8am - Cardio Strength (Siskey YMCA - Room 2)
• Saturday (1/28); 12:15pm - SE Bootcamp (Community House Middle School Track - $10/ person)
• Sunday (1/29); 12:45pm - Cardio-Strength Challenge (Harris YMCA - Upstairs Room)

"Weight On/ Weight Off" - Harris Express Athletic Conditioning (Fri 5:45am)

EQUIPMENT: Gliders, Heavy Dumbbells (DBs)(i.e. 15 lbs.)

WARM-UP: 

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted)

*45 sec. x Side-to-Side T-Plank

-15 sec. REST

*45 sec. x Seated Cherry Pick (challenge: V-sit)

-15 sec. REST

GLIDE: bring DBs and gliders to 1 side of room

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Bkwd. there/ Sprint Fwd. back (mod: Mtn. Climb; Lunge Glide; Inchworm)

STRENGTH SET #1:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x Burpee

-15 sec. REST

*45 sec. x Goblet Squat Jump (weightless = sumo squat jump)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Fwd. there/ Sprint Bkwd. back

STRENGTH SET #2:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x Man Maker (unweighted = push-up windmill R/ p-u windmill L - hop in - jump)

-15 sec. REST

*45 sec. x Squat-Touch-Broad Jump Fwd./ turn around/ repeat (weighted = w/ DBs hanging)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Bkwd. there/ Sprint Fwd. back

STRENGTH SET #3:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x (Jack) Push-Up + DB Row R and L (weightless = jack push-up + shoulder taps R and L)

-15 sec. REST

*45 sec. x Overhead Lunge (weightless = arms OH switch lunge jumps)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Fwd. there/ Sprint Bkwd. back

STRENGTH SET #4:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x Chest Press + Dbl. Leg Drop (weightless = just leg drop w/ arms OH)

-15 sec. REST

*45 sec. x Up-Down (challenge: alt. Single-Leg Up-Downs)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Bkwd. there/ Sprint Fwd. back

"The Eight" - Simple is Sometimes Best (Morrison Total Strength Extreme - Wed 5:30pm)

Sometimes the simplest things in life truly are the best, or in this case the most torturous!  This workout that we did at Morrison in my Total Strength Extreme class last night was super tough.  It is one of those that looks so doable on paper...then you get through round 1 of 8 rounds and realize what you're in for!

The focus of this workout is form.  Each of the 8 exercises of the main set were carefully chosen; they are the 8 basic (and most effective) multi-joint moves that I use over and over again when I instruct classes and train clients.  To get through all 8 rounds within the allotted class time, though, we definitely had to push our pace hard.  Through simple strength training, we were able to maintain a super high heart rate throughout the hour of class.

See below for the workout breakdown:

EQUIPMENT: Mat, High Box/ Bench (4-8 risers ea. side/ 16 - 24 in.), Heavy Dumbbells (DBs) (heavier than you usually use; I used 20s)

WARM-UP:
4 min. AMRAP -
*8 x Straddle Bench Squat Jump up to Bench (buns to bench on ea. squat)
*8 x Supine Single-Leg Pike-Up R and L to Double-Leg Pike-Up (3 moves = 1 rep)

"THE EIGHT:"
8 Rounds -
1) 8 x DB Front Squat
2) 8 x Hand-Release Push-Up
3) 8 x Box Jump
4) 8 x DB Thruster
5) 8 x DB Sumo Deadlift High Pull
6) 4 ea. arm x Single-Arm DB Power Snatch
7) 8 x Overhead DB Lunge
8) 8 x DB Burpee (burpee w/ weights in hands)

FINISHER:
4 min. AMRAP -
*4 x Up-Down
*4 ea. leg x Grasshopper OR Plank Side Runner
*4 x Pike Jump (mod: Tuck Jump OR Prisoner Squat + Torso Twist and Leg Kick)

Tabata-tastic! (Siskey Total Strength - Wed 9:30am)

Equip: 2-Riser Bench, Gliders, Med Ball, Heavy Dumbbells (DBs) (+ optional drop-down set)

WARM-UP:

5 min. AMRAP - (@ low bench)

*5 x Just Feet Jack Up/ Down Bench

*5 x Straddle Squat Jump Up to Bench (buns as near to bench as possible)

*5 x Decline Plank Jack Feet Up/ Down Bench

“TABATA GONE MAD” (5 separate tabatas; 1 min. rest b/w tabatas; 24 min.)

1. TABATA: Star Jump OR Squat Jump (challenge: SJ w/ DBs hanging)
2. TABATA: Dumbbell Plank Walk Up/ Down Bench (mod: no DBs OR lower bench)
3. TABATA: Front Rack Elevated Lunge-Drive Up (lead leg atop bench)(switch leg ea. round)
4. TABATA: Chest Press + Double-Leg Drop (mod: no leg drop)(atop bench)
5. TABATA: MB Gliding Plank Jack to MB Push-Up (mod: no push-up, just jack)

“TRIPLET TABATA” 

9 Round Tabata w/ MB and 4 Risers: alt. rounds of

1) No-Wall Wall Ball (buns to 4 risers)

2) Right: Pistol Squat No-Wall Wall Ball (mod: toes of left foot on ground for support)

3) Left: Pistol Squat No-Wall Wall Ball (mod: toes of right foot on ground for support)

9 Round Tabata w/ Gliders: alt. rounds of

1) Mountain Climb Sprint

2) Hammy Runner Sprint

3) Push-Up + Hand Glide In-Out (mod: on knees; 1 hand at a time)

9 Round Tabata w/ DBs: alt. rounds of (DB Squat Clean Progression)

1) DB Deadlift + Shrug

2) Shrug + Drop Under and Re-Rack

3) DB Squat Clean

"5 Minute Leftovers" - Take 3 (This Was Awesome!)(Harris Athletic Conditioning Monday 5:45pm)

Equipment: Bench (4-6 risers ea. side), Jump Rope, Gliders, Heavy DBs

“5 MINUTE LEFTOVERS”

WARM-UP:

In 5 min: 

*100 x Air Squat

-Remainder of 5 min: Gliding Side Tuck-In R/ Side Tuck-In L/ Pike-In

----------------------------------

INDOOR 5 MIN.SETS:

1) In 5 min: 

*400 x Jump Rope (mod: fake jump rope OR cut reps in 1/2)

-Remainder of 5 min: Burpee (mod: Squat-Thrust-Jump OR Squat Jump)

2) In 5 min: 

*60 x Box Jump (mod: 60 ea. leg x Step-Up Repeater)

-Remainder of 5 min: Rainbow Deadlift to 2x Lateral Hop over DB

3) In 5 min: 

*30 x Squat-Thrust-Lateral Jump over Bench (mod: step over bench OR hop over rope)

-Remainder of 5 min: Repeat 20 x Hammy Runner and 20 x Mtn. Climb

4) In 5 min: 

*30 ea. leg x Lunge-Drive Knee Up (foot of lead leg atop box; DBs on shoulders)(2 risers ea. side)

-Remainder of 5 min.: 2x Donkey Kick - Hop out to Plank - 1x Push-Up

5)  In 5 min: 

*25 x (Hand-Release) Burpee Box Jump (challenge: Burpee-Broad Jump over box)

-Remainder of 5 min.: Pike Jump (mod: Prisoner Squat + Straight Leg Torso Twist)

6) In 5 min: 

*50 x Straddle Bench Squat - Jump Up to Stand atop Bench (buns to bench on squat)(2 risers ea. side)

-Remainder of 5 min.: Repeat 5 x Single-Arm DB Snatch R and 5 x Single-Arm DB Snatch L