4-17
4 Rounds For Quality:
20 Bulgarian Split Squats (10 each leg)
20 Air Squats
20 Lunges (Total)
20 Split Jumps (Total)
20 Odd Object Curl and Press
20 Dips
10 Divebombers
Equipment: Odd Heavy Object
Archive: Apr 2020
4-15
5 Rounds
Minute 1: 20 Push Ups
Minute 2: 20 Goblet Squats
Minute 3: 20 Sit Ups
Minute 4: 20 Split Jumps
Minute 5: 20 Bent Over T’s
Minute 6: 1 minute Plank
Equipment needed:
Odd heavy object
2 water bottles or soup cans or jars etc
4-13
For Quality:
Pike Push Ups 4×8
paired with
Wallsit 4x:60
For Time:
100 Jumping Jacks
21 Burpees
75 Jumping Jacks
15 Burpees
50 Jumping Jacks
9 Burpees
Equipment needed: Wall
4-10
One Leg Hip Bridge off chair 3×10 each leg
paired with
One Leg Deadlift with Odd Object 3×10 each leg
From 0:00 to 2:00
10 Push Ups
10 Jump Squats
From 2:00-4:00
12 Push Ups
12 Jump Squats
From 4:00-6:00
14 Push Ups
14 Jump Squats
From 6:00-8:00
16 Push Ups
16 Jump Squats
etc til failure
Equipment required:
Heavy odd object
Chair
4-8
20 Min AMRAP
5 Pike Push Ups
10 Lunges each
15 Odd Object Sit Ups
20 Jumping Jacks
4-5
10 Burpees
20 Dive Bombers
30 Sit Ups
40 Chair Dips
50 Push Ups
60 Chain Breakers
70 Bicycles
80 Hip Bridges
90 Second Plank
100 Air Squats
https://zoom.us/j/236419348?pwd=QTdLaVNwQmkxY2gxdGpFeThtSXNlQT09
Password: 001653
4-3
10 Rounds:
10 Jumping Jacks
10 Heavy Object Bicep Curls
10 Rounds:
10 Knee Hugs
5 Pike Push Ups
10 Rounds:
10 Reverse Lunges
10 Shoulder Taps
4-1
WITH ANY HEAVY OBJECT:
Lawnmower Row 4×10 each
paired with
Single Leg Romanian Deadlift 4×10 each
Split Squat Thruster 4×10 each
paired with
Figure 4 Reverse Crunch 4×10 each
With a water bottle/jar in each hand:
Sun Gods
Every time you drop your hands = 1 Burpee