Category: Uncategorized

https://youtu.be/X6oppUlG9w4

WARM UP

PVC dynamic warm up:

5 pass thrus + 5R/5L windmills + 10R/10L leg swings (FWRD/BKWD) + 10R/10L leg swings (RGT/LFT) – 2x

Then,

Lesgo

 

ADVANCED

WORKOUT

Bike/ski/row:

5min on/1min off

4min on/1min off

3min on/1min off

2min on/1min off

1min on/1min off

2min on/1min off

3min on/1min off

4min on/1min off

5min on/1min off

**RPE 6; pick your poison**

 

INTERMEDIATE

WORKOUT

Bike/ski/row:

5min on/1min off

4min on/1min off

3min on/1min off

2min on/1min off

1min on/1min off

2min on/1min off

3min on/1min off

4min on/1min off

5min on/1min off

**RPE 6; pick your poison**

BEGINNER

WORKOUT

Bike/ski/row:

5min on/1min off

4min on/1min off

3min on/1min off

2min on/1min off

1min on/1min off

2min on/1min off

3min on/1min off

4min on/1min off

5min on/1min off

**RPE 6; pick your poison**

https://youtu.be/RJ1uUzLulYY

WARM UP

EMOM for 5min complete:

8 air squats + 8 alt FLR windmills + 8 tuck jumps

Then,

Goblet squat + floor press complex – 2x

 

ADVANCED

STRENGTH

EMOM for 15min complete:

Min1: 4 goblet squats + 4 tempo goblet squats (32X1) 70/53

Min2: 4R/4L KB floor press + 1/4 TGU

Min3: 8 push ups + 8 box jumps 24/20

 

INTERMEDIATE

STRENGTH

EMOM for 15min complete:

Min1: 4 goblet squats + 4 tempo goblet squats (32X1) 44/35

Min2: 4R/4L KB floor press + 1/4 TGU

Min3: 8 abmat push ups + 8 box jumps 20/16

 

BEGINNER

STRENGTH

EMOM for 15min complete:

Min1: 8 goblet squats 26/18

Min2: 4R/4L KB floor press + 1/4 TGU

Min3: 4 knee push ups + 4 box step ups 16/16

 

ADVANCED

WORKOUT

10-20-30-40-50

Double unders

RKBS 53/35

Box dips

**RPE 6**

 

INTERMEDIATE

WORKOUT

10-20-30-40-50

Singles x2

RKBS 35/26

Box dips

**RPE 6**

 

BEGINNER

WORKOUT

10-20-30-40

Singles

RKBS 26/18

Box dips

**RPE 6** 

 

WARM UP

EMOM for 5min complete:

:20sec A-skips + 8 up downs + 6 BB strict press

Then,

Lesgo

 

ADVANCED

CORE

EMOM for 5min complete:

:40sec on/:20sec off

Table top shoulder taps 2 FLR shoulder taps

 

INTERMEDIATE

CORE

EMOM for 5min complete:

:40sec on/:20sec off

Table top 2 FLR

 

BEGINNER

CORE

EMOM for 5min complete:

:40sec on/:20sec off

FLR hold

 

ADVANCED

WORKOUT

E3MOM for 30min complete:

400m run

15 S2OH 95/65

MXE sit ups

**work for 2:30sec/rest for :30sec; score = total sit ups**

 

INTERMEDIATE

WORKOUT

E3MOM for 30min complete:

300m run

15 S2OH 75/55

MXE sit ups

**work for 2:30sec/rest for :30sec; score = total sit ups**

BEGINNER

WORKOUT

E3MOM for 30min complete:

300m run

15 S2OH 45/35

MXE sit ups

**work for 2:30sec/rest for :30sec; score = total sit ups**