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 burpe...
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 squat...
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 b...
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
HI...
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<...
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 + ...
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...
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
...
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 ...
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 squa...
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 ar...
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 +...
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 Pus...
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. Tric...
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 fr...
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 s...
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. &...
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...
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 ...
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 B...
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 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....
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...
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 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...
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<...
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
Pyrami...
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
Superse...
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...
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 2021-05-03 04:00:02 +0000 UTC View Post
