Equipment: Yoga Mat, Dumbbell.
For Time:
30-20-10-20-30
-Single DB Floor Press (split reps equally between both arms)*
-Mountain Climbers
-Front Rack Reverse Lunges
-Hollow Rock
-Box Dips (use a chair, bench or an elevated surface)
*DB Floor Press-laying flat on your back, and essentially doing a single arm DB bench press.
Equipment: Yoga Mat, Dumbbell
15min AMRAP
3 Single Arm DB Devils Thruster* (3 reps each arm)
6 Pogo Burpees
12 Weighted leg raises (holding plate or DB in front of you)
* 1 Devils Thruster = 1 devils press into 1 thruster
rest 2 min then,
21-15-9
DB Strict Press (reps each arm)
2X Glute Bridge
Equipment: Yoga Matt, Kettlebell or Dumbbell
“Mount St. Helens”
For Time:
5 Rounds of modified Cindy*
12 Single Arm Kettlebell or Dumbbell Power Clean (12 reps for each arm)
4 Rounds of modified Cindy
9 Single Arm KB or DB Power Clean (9 reps for each arm)
3 Rounds of modified Cindy
6 Single Arm KB or DB Power Clean (6 reps for each arm)
2 Rounds of modified Cindy
3 Single Arm KB or DB Power Clean (3 reps for each arm)
1 Rounds of modified Cindy
*Modified Cindy:
5 Sumo Deadlift High Pull (KB or DB)
10 Push-Ups
15 Air Squats
Equipment: Yoga Mat, Dumbbell or Kettlebell, Jump Rope
For Time:
5 Rounds:
5 Single DB Burpee Squat Clean and Jerk (5 reps each arm)
20 Weighted DB Sit-Ups
30 DU*
—-Rest 90sec—-
5 Rounds:
10 Renegade Row (10 reps each arm)
20 Russian Twists w/ DB or KB
30 DU
*Scale: 2X Single Unders or lateral jumps over dB.
For Time:
10 Burpees
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges
10 Burpees
20 Russian KBS/DB
10 Burpees
10 Inchworms w/ Push-Ups
10 Burpees
20 Russian KBS/DB
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
10 Burpees
RX+ weighted vest
Equipment: Yoga Mat and Dumbbell or Kettlebell
For Time (10 Rounds):
RD1: 2 Thrusters (50/35) + 10 Burpees
RD2: 4 Thrusters + 10 Burpees
RD3: 6 Thrusters + 10 Burpees
…
RD10: 20 Thrusters + 10 Burpees
*Split thruster reps between left and right arm.
Thursday:
Equipment: DB or KB, Jump Rope
For Time:
3 RDS: 50 DUs and 15 V-Ups
Rest 1 minute
3 RDS: 20 DB/KB Power Snatches and 10 DB/KB Heartbeat
Rest 1 minute
3 RDS: 15 HSPU* and 15 Hollow Rock
*Scale: 1 HSPU = 1 Left and 1 Right Shoulder Taps + Push-Up
**Scale: If you don’t have a jump rope, 100 Jumping jacks = 50 DUs (100 Single Unders)
Equipment: Dumbbell and a box (or some type of surface to step-up)
For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
DB Complex (i.e. 10 left and 10 right side, etc.)*
2X Box Step-Ups (Use a chair, bench, etc)**
-Complete 10 seated leg lifts over DB (back and forth = 1 rep)
*DB Complex = Deadlift + hang clean + front squat + push press
** Scale: if you don’t have a box or a surface to step-up complete 4x High Knees
Tuesday (3/31):
For Time:
24 – 18 – 12 – 18 – 24
DB or KB Sumo Deadlifts High Pull
2X Mountain Climbers
12 – 9 – 6 – 9 – 12
DB or KB Squat/Lunge Complex*
Lying toe-to-DB/KB ( holding DB or KB)
*Squat/Lunge Complex =
1 Front rack squat +
1 Right leg forward lunge +
1 Left leg forward lunge +
1 Right leg reverse lunge +
1 Left leg reverse lunge
Equipment: Yoga Mat, Dumbbell
For Time:
3 Rounds:
30 Push-Ups
30 Single Arm DB Overhead Squats (50/35)*
2 Rounds:
50 Sit-Ups
50 Single Arm DB Push Jerks (50/35)*
1 Round:
100 Air Squats
200 Lateral Jumps over DB
* Make sure to do equal reps for both left and right side.
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