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 ...
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
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 m...
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 ...
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 pr...
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/elevat...
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. incl...
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 C...
2020-11-16 05:00:01 +0000 UTC View Post
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 ...
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 burp...
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<...
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
Back 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
<... 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:...
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 clea...
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 <...
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 Up...
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 Stagg...
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...
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&nbs...
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 & b...
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
...
2020-08-10 04:00:01 +0000 UTC View Post
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 b...
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 Un...
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: c...
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&n...
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...
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 Lunge...
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<...
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 ...
2020-06-15 04:00:02 +0000 UTC View Post
