2021 Summer Prep #9
Tabata Warmup
1. Down dog to up dog
2. Curtsy up over and switch
Combo moves 5-1
1. Bb dl, cleans, front box squat and press
2. Kb dl, cleans, box squat and press
3. Db dl, cleans, box squat and press
Burpees & CORE HIIT 50:10 ABAB
1. Pistol sl burpee
2. Sprinter abs
3. Star Burpee
4. Star crunch
5. 5 high knees 5 cross mtn climber
6. Bicycle abs
Clean and presses 5x
1....
Full Body Vaca Prep #2
Body Weight HIIT 30:10 3x
1. Fast feet lateral bench 5 and 3 lat step up leg lifts
2. 3 switch lunges sl roll back pistol up
3. 5 crab kicks 5 sl bridges
4. Rocket step up Lunge back 3 groiners
Bb complex 5x
5 sumo dL
4 power cleans
3 front box squats
2 bent rows
1 clean and press
60 sec burpees between rounds
1. Burpee dB squat
2. Burpee front raise
3. Tricep burpee kickbac...
2021 Summer Prep #8
Tabata Warmup
1. Pushup to pike toe taps
2. Bear shoulder tap and kickthrough
Combo moves 5-1
1. SA chest press OH sit up
2. Bench SLDL lateral step ups
3. KB plank hop hang cleans
Burpee box jump HIIT 50:10 ABAB
1. Burpee box jump
2. Decline burpee box jump
3. Incline pushup hop feet up
4. Oblique burpee lat box jump
5. Burpee bench hop over
6. Fast feet drop pop and box jump
Full Body Vaca Prep #1
Circuit: 20:10 2x each move
1. Burpee no jump
2. Decline Pushup, Plank Walk out Pushup
3. Chair lunges
4. Bear Hold Toe Touch to Crab Toe Touch
Set 1: 4x
1. 8 kb dL row
2. 10 OH to ground
HIIT Time Pyramid (6 min)
1. DB Burpee Clean and Press sa push press
2. Increasing Hammer Curl to Bent Back Fly
5-1 combo ...
2021-08-02 04:01:01 +0000 UTC View Post
2021 Summer Prep #7
Tabata Warmup
1. Swimmer arm burpees
2. vinyasa flow and hold
Combo moves 5-1
1. Wall ball burpee
2. Kb DL, power cleans, push presses
3. Headbangers, leg drop around the world
Lunge HIIT 50:10 ABAB
1. DB Lateral step up weighted leg lift
2. Bulgarian dl sl push-up
3. Curtsy lunge hop animal flow kick over to other leg curtsy lunge hop
4. Db Alt curtsy lunge leg lift ...
Back Biceps & Booty by Kristin R
Warmup Tabata
1. walk out plank hop fly
2. Kick through Burpee
Giant Set: 4x
1. 4/arm SA Snatch
2. 6 BB Sumo DL
3. 8 DB Cleans
4. 5 combo move KB DL Power Clean & Press
Combo Move 5-1 Single DB
1. Stag Push + SA Row + Rev Lunge toe tap
BB Set:
1-5 DL + Hang Clean
5-1 Push Press + Bent Back Row
Tabata Pair:
1. T-stand fly to pre...
2021-07-26 04:00:02 +0000 UTC View Post
Summer Prep #6 by Kristin R
Vinyasa flow and hold warm up
Pyramid Rep Set:
8-2 Burpee Clean & Press
6 KB DL Power Clean Front Squat
HIIT Pyramid:
1. Chest Fly Leg drop Abduction
2. Weighted Step Up Rev Lunge Switch
Pyramid Set:
8-2 Swings, Reset Swings, Squat Swings (8 or each, 6, 4, 2)
6 DB Oblique plank hop, knee Drive, T-stand Press (3/side)
NO REST True Tabata (switch arms each around)
1. SA Sn...
2021-07-23 04:00:03 +0000 UTC View Post
Combo Move Reps & HIIT Full Body
Warm up pair
Bear hold shoulder taps kickthroughs
Curtsy up over and switch
10 reps
HIIT 50:10
8 reps
HIIT 40:10
6 reps
HIIT 30:10
4 reps
1. Box Jumps
2. Roll back SA clean and press 5/arm
3. Staggered pushup plank row snatch 5/arm
4. SA chest press to OH sit up 5/arm
5. T-stand snatches5/arm
6. tricep burpee and hammer...
2021-07-19 04:00:03 +0000 UTC View Post
2021 Summer Prep #5
Warm up
1. Walkout t stand hip dip
2. Rollback to stand
6 min AMRAP 10 reps
1. Burpee bb dl
2. 2 plank rows to double arm snatch
3. Rollback SA clean and press 5/side
4. Chops 10/side
HIIT 30:10 3x
1. SSD Arnold press
2. Pullover and leg drop
3. DB clean box squat and press
4. Burpee DB hang clean
6 min AMRAP 8 reps
1. Burpee bb dl
2. 2 plank rows to double ar...
Upper Body Core & Cardio
Tabata warm up
1. Walk out commando walk back
2. Prisoner jacks
HIIT 30:10 4x
1. db push presses
2. Froggy push-up bear Shoulder taps
3. quadzilla burpee
4. Switch Foot Arnold Press
5x5
1. plank hop kb bi curl goblet squat to stand
2. SSD bicep curls
3. yoga tricep pushups
4. SSD tricep kickbacks
Tabata Pairs:
1. Traffic Director Lunges 2021-07-12 04:00:03 +0000 UTC View Post
2021 Summer Prep #4
Warmup pair
Rollback to stand
Forward fold to Low lateral lunge and twist
Dumbbell Ladder 1:
ROUND 1: Move 1
ROUND 2: Moves 1 & 2
ROUND 3: Moves 1, 2 & 3
ROUND 4: Moves 1, 2 , 3 & 4
ROUND 5: All moves
Set:
1. 2 burpee Double arm snatches
2. 4 pull over to OH sit up
3. 6/side push press to windmill
4. 8 Kneeling C&P to kick through 4/side
5. 10 staggered pu...
Booty & Plyo & Core
Tabata pair warm up
Low lateral lunges
Squat and squat jump
Superset 1: 8 reps 3x + 30 second plyo
1. DB forward lunge to SLDL rev lunge
2. curtsy swings
** between rounds**
30 seconds squat jump box jump
Superset 2: 8 reps 3x + 30 second plyo
1. DB Split leg dL
2. KB Tactical lunges 2=1
** between rounds**
30 seconds Curtsy up and over and switch
<... 2021-07-05 04:00:02 +0000 UTC View Post
2021 Summer Prep #3 by Kristin R
Tabata warm up
3 groiners twist and reach
Plank jack shoulder taps
Combo moves 5-1 (all reps per move before going on to next move)
1. Kneeling Sa Clean to Turkish press
2. Reset Swing & Power Clean
3. Bulgarian hops to SL Pushup
HIIT 50:10 ABAB
1. alt SA Snatch OH Rev Lunge
2. alt Stag PU, Clean & Press
3. KB Plank Hop Swing, S...
2021-07-02 04:00:02 +0000 UTC View Post
Party Party Full Body Party #3 by Kristin
Warm up Tabata Pair:
1. Incline Burpee Hop Feet on Bench
2. Plank Hop Squat Jump 2 rev Lunges
30:30 Bicep Tricep Party 3x (6 min)
1. Rev Grip Pushup Bicep Curl Burpee
2. Alt T-stand Press
3. Static Hold Curl, SSD
4. Tricep Burpee Kickbacks
Lower Body Set 3x
6 Kang Squats
8 Swing, Squat Swings
Chest Party 30:30 3x
1. Pushup, Slide to Knees...
2021-06-28 04:00:03 +0000 UTC View Post
2021 Summer Prep #2
Tabata Warmup
1. Competition burpee
2. Bear walk push-up shoulder taps
Combo moves 5-1
1. Plate pull over and oH sit up
2. Good morning and box squat
3. Burpee hang cleans (5 push-ups 5 plank hops 5 hang cleans)
Burpee HIIT 50:10 ABAB
1. Dive bomber front raise
2. Star burpee
3. Staggered push-up sa snatch
4. Quadzilla Burpee
5. Burpee db clean Alt sa push press
6. Rollback burpee
Booty Lift
Warm up pair
1. squat squat jump
2. curtsy up over and switch
Hip Thrusts:
1. 15-1Thrusts w/ 15 seated knees up adductors
Circuit 5x
1. 10 weighted bridges with back on Bosu
2. 8 swings
3. 6 KB DL
Superset: 4x
1. 10 Box Squats w/ 2 seated adductors
2. 5 KB Squat/DL, 5 DL/Squat
HIIT 30:10 4x
1. hamstring curls
2. bulgarians
3. Sumo DL
Superset: 6...
2021-06-21 04:00:03 +0000 UTC View Post
2021 Summer Prep #1
Tabata Warmup
1. kang squat and squat jump
2. rollback burpee
Combo moves 5-1
1. KB power cleans to front box squats
2. decline pushup to box squat jump
3. KB hang cleans to push press
Burpee HIIT 50:10 ABAB
1. Burpee DB power clean
2. Rev grip push-up bi curl
3. Tricep burpee Tricep kick back
4. Burp...
2021-06-18 04:00:03 +0000 UTC View PostFull Body Fire UP #3
Warmup Tabata pair
1. Walk out Pushup Plank Hop
2. Step Up Rev Lunge Switch
SET: 5x5
1. Hang Cleans
2. OH to ground
3. Push Press
4. pull overs
5. weighted sit ups
Add a move Single Side Single DB Ladder
ROUND 1: Move 1
ROUND 2: Moves 2,1
ROUND 3: Moves 3,2,1
ROUND 4: Moves 4,3,2,1
ROUND 5: All moves
1. 2 Stag Pushups
2. 3 SA Row...
2021-06-14 04:00:02 +0000 UTC View Post
ADVANCED EMOM & HIIT #10
Tabata Warmup
1. walk out pushup plank hop stand
2. bird dog
5 minute EMOM
1. 5 BB DL
2. 4 power cleans
3. 3 front box squats
4. 2 front load lunge & static lunge1/leg
Plate Ladder
ROUND 1: Move 1
ROUND 2: Moves 1 & 2
ROUND 3: Moves 1, 2 & 3
ROUND 4: Moves 1, 2 , 3 & 4
ROUND 5: All moves
1. 2 pull over get up + squat 3 pulse
2. 4...
2021-06-11 04:00:01 +0000 UTC View Post
Party Party Full Body Party #2
Warm up Tabata Pair:
1. Burpee no jump
2. low lateral lunge and twist
30:30 Tricep Party 3x (6 min)
1. Tricep Pushup tricep kickbacks in plank
2. SSD bent kickbacks
3. dips on bench
4. Skullcrusher Leg Lift and abduct
Lower Body Set 3x
1. 10 rev lunges to curtsy lunge 5/leg
2. 12 Sumo DL
Chest Party 30:30 3x
1. R SA Chest Press heel tap
2. L S...
2021-06-07 04:00:02 +0000 UTC View Post
ADVANCED EMOMS & HIIT #9
Tabata Warmup
1. Bear Hold Shoulder and plank jack
2. BW Box Squat Jumps
EMOM CIRCUIT: (move 3 switches each round) 3x
1. Alt SA Snatch Rev Lunges
2. Alt Stag Pushup C&P
3. box jumps
4. DB Hang Clean AND increasing push presses
Core Pyramid - 4x
1. 4 Pushups, Slide to Knees, 2 Hammer Curls
2. 6/side T-stand Snatches
3. 8 SA Push Press Windmill (4/...
2021-06-04 04:00:03 +0000 UTC View Post
Chest Tri & Core
HIIT 30:10 2x
1. Roll back Bosu burpee
2. Tricep Bosu straddle down Burpee
3. Alt Staggered pushup kB upright row
Superset 3x + 60 sec cardio
1. 8 Dumbbell close grip press to 8 reg chest press
2. 8 Bosu pushup Burpee
Round 1. Box jumps
Round 2. Burpee bench hops
Round 3. Heel click Arnold press
Giant set: 3x + 60 seconds core
1. 8 diamond pushups
2. 6 incline chest press
ADVANCED EMOMS & HIIT #8
Warm up
1. Plank hop squat pulse
2. 3 groiners hamstring stretch
6 Min EMOM:
12 Banded BB Hip Thrusts
20 Seated Knees up Banded Abductors
Giant set: 8 reps 4x
1. Sumo DL
2. Step Downs (8/leg)
3. KB Squats
***Between rounds - 60 seconds***
1. Oblique v-ups
2. Oblique plank hop, opp knee drive
3. Uneven alt side hollow body pushup w Db lat drag (s...
2021-05-28 04:00:02 +0000 UTC View Post
Full Body Fire UP #2
Warmup
walkout t stand dip and reach
3 groiners twist and hamstring stretch
SET: 5x5
1. Pulse Hip Thrusts
2. Dead lifts
3. Front box squats
***BETWEEN ROUNDS***
8 weighted sit ups
10 chops/side
Add a move Singel DB Ladder
ROUND 1: Move 1
ROUND 2: Moves 2,1
ROUND 3: Moves 3,2,1
ROUND 4: Moves 4,3,2,1
ROUND 5: All moves
1. 4 Goblet squat...
2021-05-24 04:01:00 +0000 UTC View Post
ADVANCED EMOMS & HIIT #7
Tabata warm up
1. Walkout plank hop jump up
2. Skaters
5 minute barbell EMOM
1. 5 DL
2. 4 bent rows
3. 3 power cleans
4. 2 box squat and presses
Remove a move pyramid
1. 2 manmakers
2. 4 squat drop weight box jumps
3. 6 rollback to sa clean and press 3/side
4. 8 double arm snatches
5. 10 halo slams per side
8 min Kb EMOM 60:60
1. 3 Swings hop up DL power clean<...
Full Body Fire Up by Kristin R
Warm up:
1. walkout burpee
2. 3 groiners twist and reach
5x5
1. Plank Hop DB hang Clean
2. KB C&P
3. alt SA swings
4. Kneeling Turkish Press
8 reps - 3x
1. Step up Rev Lunge (4/leg)
2. Max Weight OH to ground
3. Switch Lunge Row (4/side)
4. T-stand Snatch (4/side)
EMOM (6 min)
Odds:
5 Hang Cleans 5 Goblets Squats
Evens: 2021-05-17 04:01:01 +0000 UTC View Post
ADVANCED EMOM & HIIT #6 By Krisin R
HIIT Pyramid Warmup
1. Hands on bench pushup to bench hop
2. Rocket Step up Rev lunge, Switch
PLATE EMOM CIRCUIT:
1. Plate Pullover leg lifts
2. Sit up and Press
3. Pullover Get Up Press
4. OH to Ground
Pyramid - drop last move each round
1. 6 Decline Pushup
2. 8 Alt Oblique Plank Hop SA plank row 4/side
3. 10 Tricep Kickbacks
4. 12 ...
2021-05-14 04:00:02 +0000 UTC View Post
Booty & Burpees
Tabata Warm up
Toe touch plank hop
3 pause squat down and squat jump
Superset 6x
1. 8 Thrusts
2. 30 abductors
3. 10 kb DL
HIIT pyramid
1. Alt Staggered pushup SA swing
2. Burpee db squat
Superset 5x
1. 8 sumo BB DL
2. 10 bench sldl
Tabata pair
1. burpee box jump
2. incline pushup hop feet up
... 2021-05-10 04:00:02 +0000 UTC View Post
ADVANCED EMOM & HIIT #5
Tabata Warmup
1. pushup to pike and toe touch
2. rollback squat and squat jump
6 minute body weight EMOM 4 reps/move
1. incline plyo pushup
2. bench hops 2=1
3. box jumps
4. bear holds or walks to finish the minute
Super Set 5x5
1. burpee double arm snatch
2. box jumps
Between rounds 30 seconds of:
1. pull overs
2. OH weighted sit up
3. OH ...
2021-05-07 04:00:03 +0000 UTC View Post
Party Party Full Body Party by Kristin R
Warm up Tabata Pair:
1. Decline Burpee no jump
2. Groiner Reach and Twist
30:30 Tricep Party 3x (6 min)
1. Tricep Pushup Plank Hop
2. Alt T-stand Tricep Ext
3. Kickbacks
4. Skullcrusher Leg Lifts
Lower Body Set 3x
15 KB DL
12 Tactical Lunges
Chest Party 30:30 3x
1. R SA Chest Press Turkish Starter (to elbow)
2. L SA Chest Press Turki...
2021-05-03 04:00:02 +0000 UTC View Post
