2020 Festive Holiday Sweat Fest #2
Warm-Up 30:10 2x
1. Walk-out to push-up hop in hop out
2. Lunge back & hip opener
3. Prisoner Jacks
Strength Moves
1. 2 Burpees to Double arm Snatch & push press
2. 4 staggered push-up concentration curl and stand 2/SIDE
3. 6 curtsy lunges/leg
4. 8 bb dl
5. 10 hip thrusts +20 second hold
No rest Tabata Pair
1. Pull over get up press::weighted squat hold
2020 Festive Holiday: Chest & Triceps Pyramid Sets by Kristin R
Tabata Pair
Walk out pushup hop in and out
Plie touchdowns
Chest Strength Pyramid: 12,10,8,6,4,2
Rep moves between each Chest strength move
12 reps: 10 Hands on Bench, Bench Hops (2=1)
10 ...
2020-12-28 05:00:01 +0000 UTC View Post
GATHERING & PACKING SANTAS SLEIGH by Kristin
Tabata Pair
1. Burpees
2. Bench Lateral Touchdowns
Climbing the Ladder:
10-2 Pushups
2-10 Step Ups (reps per leg)
Stacking the Boxes:
1. Plate OH to Ground
2. DB Suitcase Squats
Hustle: E30SO30 3x (7 min 30 seconds)
1. R Discus
2. L Discus
3. Alt Plank Cross Drag Row (swoldier move)
4. R stag PU Kneeling Press
5. L Stag...
2020-12-21 05:01:00 +0000 UTC View Post
2020 Holiday HIIT & Hills #2
Tabata pair
1. squat jump squat
2. walk out pushup
Hill reps 1-5
1. switch Lunge SA row 2=1
2. Clean and press Burpee (combo reps for pushups, plank hops, cleans & presses)
NO REST Tabata pair
1. Burpee db double arm snatch::alt push press
2. Plank rows::plank hold
Hill 2: Combo reps 2-8 evens **do as combo moves!!!**
1. T-stand snatches/side + ...
2020 Holiday HIIT & Hills
BW Tabata starter
1. Bear walk pushups
3. Low lateral lunge twist and stretch
Hill 1: combo 1-5
1. back squat & rev lunges
2. kb plank hop to bent row and weighted dl/squat jumps
Hiit pyramid
1. Burpee db clean
2. Db Box squat and press
Hill 2: 8-2 evens
1. Bb power cleans
2. kb ¾ dl/squats
No rest Tab
1. Alt sa swings:: goblet push press
2. Plank ...
Reps, Tabatas, and Circuits by Kristin R
Format borrowed from Jennifer McLane on YouTube McLane Fitness:
https://www.youtube.com/channel/UCSLsuJyKR3VDSpshUYTnvyg
Weights, Kettlebell, Chair/elevation
Tabata pair warm up
1. 3 groiner hamstring stretch
2. Plank hop stand and toe touch
10 Reps of Each
1. Front Raise to L...
2020-11-30 05:01:00 +0000 UTC View Post
Upper Body & Cardio
Bw Warm up 30:10 2x
1. Commando to tricep push-up
2. Bear hold alt kickthroughs
3. Criss cross burpees
10 reps then 5 reps 3x
1. Box jump burpees
2. Diamond pushup DB power clean
3. KB power clean and press
4. incline SSD chest press
Superset 4x
1. 12 dB Chest press
2. 10 alt foam roller pushups + plank hop
Superset 4x
1. 10 Incline...
2020-11-23 05:00:02 +0000 UTC View Post
Full Body & Thrusts
Warmup
Pushup t stand dip and reach
3 groiners twist and hamstring stretch
SET: 5x5
1. Pulse Hip Thrusts
2. Dead stop Thrusts with 2 Abductors
3. Full Range Thrusts
***BETWEEN ROUNDS***
4 Swing Squat Swings
6 Alt SA Swing to Catch Goblet Rev Lunges (1=1)
Ladder
ROUND 1: Move 1
ROUND 2: Moves 2,1
ROUND 3: Moves 3,2,1
ROUND 4: Moves 4,3,2,1
Volume Glutes by Kristin R
Tabata: 20:10 - 4 rounds
1. Banded Thrusts
SS: 5x
1. 15 Sumo DL
2. 15 Swings
Tabata: 20:10 - 4 rounds
1. Banded Thrusts
SS: 4x
1. 12 BB box Squats
2. 10 KB Squat DL, DL Squat (5/5)
Tabata: 20:10 - 4 rounds
1. Banded Thrusts
SS: 3x
1. 12 Def KB RDL
2. 10/leg Static Curtsy Lunge
Tabata: 20:10 - 4 round...
2020-11-09 05:01:02 +0000 UTC View Post
Full Body HIIT & Ladders #3 **Brutal**
Tabata pair warmup
1. Bw manmaker
2. 3 groiners to hamstring stretch
50:10 ABAB Format
1. BB Sumo DL
2. KB staggered burpee DL
3. KB hang clean
4. BB burpee hang clean
5. BB Power cleans
6. KB staggered burpee power clean
Set: 10-1
1. KB high pulls
2. DB squats
5 reps 3x 10 reps 1x
1. SA Row
2. BB squat and press<...
2020-11-02 05:00:01 +0000 UTC View Post
Full Body HIIT & Ladders #2
50:10 ABAB Format
1. KB reset swing hop up to DL + bent row
2. decline burpee box jump
3. Russian twist weight drop off
4. staggered pushup to concentration bi curl stand and press
5. SSD Arnold push presses
6. diamond pushup high pull
Set: 10-1
1. tricep headbangers
2. chest presses
5x5
1. swings + squat swings
2. power cleans
3. t-sta...
2020-10-26 04:00:01 +0000 UTC View Post
Full Body HIIT & Ladders by Kristin R
50:10 ABAB Format
1. Plate OH to ground
2. Incline pushup hop feet up
3. Plank Row to OH Snatch
4. Rollback Box Jump
5. Plate Pullover Sit up
6. bear hold Alt Kickthrough
Set: 10-1
1. burpee BB DL
2. swings
5x5
1. Def KB Squat
2. Kb Def DL
3. diamond burpee KB clean
40:10 ABAB Format
1. Plate OH to grou...
2020-10-19 04:00:02 +0000 UTC View PostBack to School Burn #3: Chest, Tris & Core
Tabata warmup
Commando burpee
Bear kickthroughs
Strength Set:
1. 15 Chest Press
2. 12 ab plate pass off
3. 8 Roll back to SA DB clean to Arnold Press 4/side
4. 6 KB Diamond pushups upright row
4 minute EMOM by Kristin R
1. Chest Fly + Leg Lifts
2. Supine Close Grip Press
3. Supine "Arnold" or twisting chest press
... 2020-10-12 04:00:02 +0000 UTC View Post
Back to School Burn #2 by Kristin R
Bb pyramid 4x
1. 5 BB DL Row
2. 4 power cleans
3. 3 push press
4. 2 Clean & Press
****Between each round 60 seconds
1. Alt Row & Snatch
2. Burpee Back Fly
3. Burpee DB Clean
4. Roll back SA clean and Press
SA Giant Set: 4x (reps on one arm, then the next)
1. SA Snatch 5 reps
2. Windmill 6 reps
3. T-stand Snatch 7 reps
***Tabata Pair between Round 2020-10-05 04:00:01 +0000 UTC View Post
Back to School Burn
Bb pyramid 2x
1. 2 hang cleans
2. 3 push presses
3. 4 rev lunge/leg
4. 5 squats
**Between each round 60 seconds
1. Staggered push-up row and snatch
2. Oblique plank hop kb upright row
Kb pyramid 2x
1. 2 hang cleans
2. 3 push presses
3. 4 rev lunge swing to switch
4. 5 dl squat jumps
**Between each round 60 seconds
1. Burpee d...
EMOMS and Clean &Press HIIT
Tabata pair warm up
1. bear walk pushups
2. low lateral lunge to runners lunge and twist
4 min EMOM #1
5 tricep pushups 5 bicep pushups+ 5 kickbacks + 5 bicurls +5 kb swings
KB Broken Clean and Press 20:10 2x-4 minutes
1. Dead lift
2. High pull
3. Power clean
4. push press
6 min EMOM #2
5 plank rows/arm+ 5 dB squats+ 5 kb swings
BB Broken Cl...
2020-09-21 04:01:00 +0000 UTC View Post
Glutes, Legs & Cardio by Kristin R
Aruba derived set: “Dropset” Moves: 5x5
1. 5 Swings
2. 5 Reset Swings
3. 5 Swing to Squat Swing
***Between Sets: 10 Hip Thrusts with 10 count hold)
Plyo Box: 4x
1. 5 Step Ups
2. 5 Step Downs
3. 8 BB Box Squats
4. 8 box squat jumps & weight pickup
DB: 3x
...
2020-09-14 04:01:00 +0000 UTC View Post
Back & Cardio Hardio
Tabata pair 4 minutes
1. High chair lunges
2. 3 groiners rocket step up
KB HIIT 50:10 ABAB 8 minutes
1. Alt Sa Swings to rev lunge
2. Resets and power cleans
3. Diamond kB pushup 3 groiners and 3 lunge with weight pickup
4. Alt Staggered pushup swing
Plate HIIT pyramid 6 minutes
1. Oh to ground
2. Pull over get up
HIIT 50:10 2x 6 minutes
1. Decline Burpe...
Volume Glutes & Hams by Kristin R
Strength set: 20 Reps - 2x
1. Hip Thrusts
2. Swings
3. KB Big Band Sumo DL
4. Def KB DL
10 min EMOM: odds & evens
1. 10 Swing, squat swings
2. 8/leg Split Lunge
15 Reps - 2x
1. Hip Thrusts
2. Swings
3. KB Big Band Sumo DL
4. Def KB DL
HIIT Pyramid:
1. BB Plank Hop DL Squat Jump
2. Box Squats
Tabat...
2020-08-31 04:01:01 +0000 UTC View Post
Chest, Triceps & Cardio by Kristin R
HIIT Pyramid Warmup:
1. Bosu Burpees
2. Bear Hold Commandos + plank jack
10-2 Pyramid Pair:
1. DB Close Grip Press to SA press
2. Staggered Pushup KB high pull
60:60
1. Plate Pullover
2. Plate Press
3. Plate Pullover to Situp
4. Plate Press Hold Leg Drops & abduction
SS Dropset: 3x
1. SA rev grip Tricep Kickback (8 r...
2020-08-24 04:00:02 +0000 UTC View Post
Back, Bi & Core
Core 30:30 3x 6 minutes
1. Bicycles
2. Eccenttic Leg drops & flutters
3. In and outs
4. Alt push-ups t stand leg lifts
Strength Moves - 6 reps (repeat between sets)
1. 3 Staggered push-up 3 KB Clean and press/side
2. Kb high pull
3. Dl & bent row
4. BB power clean
5. Windmills/side
Superset 5x
10 plate pullovers
5 sa snatches/side
(REPEAT STRENGTH)
Full Body Pre-Vacation Killer #2
Tabata pair warm up:
1. Walk out pushup 180 squat jump
2. 3 alt knee drives into low lunge
Circuit 3x then double the reps for one last round
1. Rollback SA C&P 4/side
2. 5 Barbell clean and press
3. 6 kb high pulls
4. 7 swings
60 second work:
Round 1: 3 pushups to dB power clean
Round 2: pullover to Russian twist
Round 3: power clean to front box squat
Round 4:...
Full Body Pre Vacation Killer 60 minutes
Bb 5x5
1. power cleans to front box squats
2. decline pushup to box squat jump
3. hang cleans to push press
**Between each round 60 seconds**
1. Burpee power clean
2. Rev grip push-up bi curl
3. Tricep burpee Tricep kick back
4. Burpee dL
5. Burpee front raise
Single DB 5x5
1. &nb...
2020-08-03 04:01:00 +0000 UTC View Post
Upper Body & Tabata: Jamie B & Kristin R Collab
SS #1 - 3x
1. 10 + 5 Shoulder Press Combo (strict press 10, push press 5)
2. 12 commandos
True Tabata: Burpee BB High Pull
BB Single Ladder - 3x
1. 3-way Bicep Curl x2
2. 1-6 Ladder: Bent Over Underhand Row
Tabata: Burpee DB Cleans
DB Superset: 12, 10, 8, 20 reps
1. Goal Post + Eccentric Shoulder Press
2. Narrow P...
2020-07-27 04:01:00 +0000 UTC View Post
Glutes & Cardio
Hip Thrusts & burpee set 6x(135-155 bar)
1. 5 pause thrusts
2. 5 dead stop thrusts
3. 5 full range regular thrusts
4. 10 sumo dL
60 seconds in between
Round 1: rollback burpees
Round 2: star burpees
Round 3: SL burpee hitch kick
Round 4: commando burpees
Round 5: doubled up burpees
Round 6: tuck jump burpees
KB and plyo set 5x
1. 5 swings and squat swings
2. 6 alt...
Full Body Sweat Session
Warm up 30:10 2x
1. Walk out pushup plank hop 180
2. Bear hold at kickthroughs
3. Criss cross burpees
Superset 4x
1. 12 dB Chest press
2. 10 decline pushup+ plank hop
Tabata pyramid
1. Incline fly
2. Alt Pistol get ups
50:10 ABAB
1. Box Jump Burpee
2. Sa row to kneeling c&p
3. 1/2 man maker snatch
4. Sa press to 1/4 get up&...
CrossFit ESSENTIAL MOVES PYRAMID #2
10 reps
HIIT 50:10
8 reps
HIIT 40:10
6 reps
HIIT 30:10
4 reps
HIIT 20:10
1. Plate OH to ground
2. Plate pull over get up
3. OH plate Surrenders
4. Combo move manmakers (regular manmakers for HIIT)
5. BB hang clean
6. BB Dl + bent row
7. Incline push-up plank hop feet up
8. box jumps
9. burpee DB clean
10. KB power cleans
2020-07-06 04:01:00 +0000 UTC View Post
Legs & Booty by Kristin R
Tri-Set (@1busybody aka Jamie B) : 5x
1. 12 BB Deadstop Banded Thrust
2. 20 Floor Seated Abductors
3. 10 BW Banded Box Squat Jumps
Circuit: 3x
1. 30 BB Hip Thrust
2. 15 Swings
3. 10 Reset swings
4. 5 Step Ups 5 Rev Lunges
Tabata Pair:
1. KB pass off alt rev lunges
2. Heels elevated 3/4 DL
SS: 3x
1. 8 BB Squats
2. 8...
2020-06-29 04:00:02 +0000 UTC View Post
Full Body & Glutes
BW warmup
10 chair lunges
20 bicycle abs
10 thoracic extensions
20 squat jumps
KB Set: 4x
1. 12 alt kb rev lunges
2. 10 Staggered pushup to kb power clean 5/side
3. 8 KB swing to squat swing
4. 6 roll back KB DL
Tabata: 4x each side
Kneeling SA Clean & Press Kickthrough
Single DB Circuit: 4x
1....
2020-06-22 04:00:02 +0000 UTC View Post
Chest & Triceps by Kristin R
Tabata Warmup:
1. Bosu Burpees
2. Commando Plank Hops
Giant Set: 4x
1. 8 Incline DB Chest Press
2. 8 Incline Close Grip Press
3. 8 Wide Pushup Arnold Presses
10-2 Evens Pair:
1. Close Grip Press to Fly to Supine "Arnold Press"
2. Foam Roller Burpees
Tabata Pair:
1. SSD Tricep Kickbacks
2. 3 Yoga Tricep Pushups to Frog...
2020-06-15 04:00:02 +0000 UTC View Post
