2 Sets: 8-10-12 Towel Bicep Curls or Banded Bicep Curls Chair/Box Dips Bodyweight Upright Rows or Banded Upright Rows -rest 2 minutes between sets
Push Up Medley For Time: 10 Wide Push Ups 10 Normal Push Ups 10 Elbows Tucked Push Ups 10 Diamond Push Ups 10 Elbows Tucked Push Ups 10 Normal Push Ups 10 Wide Push Ups
2 sets: 21 Towel Bicep Curls or Banded Bicep Curls - 7 from bottom to middle - 7 from middle to top - 7 full range -rest 2:00 between sets-
Souffles
2 Rounds: 1 minute Burpees 2 minute Jog 3 minute Box Step Ups (24"/20") 2 minute Jog 1 minute Burpees -rest 2 minutes between rounds- Score: Check Box STEADY PACE - Moderate Intensity, just focus on movement today!!
3 sets: 60 second High Plank 60 second Side Plank (Left) 60 second Side Plank (Right) -rest 60 seconds between sets- Total Time: 11 Minutes
For Time: 2 Rounds 3 Minute Run (Moderate) 30 Sit Ups 30 Russian Twists (L+R=1) 2 Minute Run (Moderate-Fast) 20 Sit Ups 20 Russian Twists (L+R=1) 1 Minute Run (Fast) 10 Sit Ups 10 Russian Twists (L+R=1) Time Cap: 20 Minutes **SEE PREP NOTES FOR RX+ OPTION
4 Sets: 30 second L-Crunches 30 second Russian Twists 30 second Alternating Leg V-Ups 30 second Mountain Climbers -rest 1:00 between sets- * Score = checkbox. Just focus on moving today!!! *Too many different videos to just chose one for today’s.
Bodyweight: Strength
Every 2:30 Minutes x 3 Sets 8 Single Arm Banded Row or Single Arm Towel Row (each) 16 Reverse Snow Angels
Tabata x 8 Rounds (20 seconds on; 10 seconds off) Box Step Ups (24"/20") -rest 1:00- Tabata x 8 Rounds (20 seconds on; 10 seconds off) Line Hops OR Single Unders -rest 1:00- Tabata x 8 Rounds (20 seconds on; 10 seconds off) Alternating Leg V-Ups
Bodyweight + Minimal: Gala
EMOM 20 Minutes (:45 on; :15 off) Minute 1: Shuttle Runs (50ft) Minute 2: High Plank Hold Minute 3: Line Hops or Single Unders Minute 4: Alternating Leg V-Ups *Score = Total Reps. This is a lot to keep track of with little time to write
For Time: 6 Rounds 20 Sit Ups (RX+ = V-Ups) 23 Bodyweight Walking Lunges -rest 1:00 between rounds- ..Immediately into… 1012m Run
Partner Workout: For Time: 12 Rounds (You Go, I Go per round) 20 Sit Ups (RX+: V-Ups) 23 Bodyweight Walking Lunges ..Immediately into… 2024m Run (split between partners)