Monday 3/23
Equipment needed: jump rope + object to press overhead
Warm up: 3 rounds - 20 step ups + 10 fire hydrants/side + 20 plank marches
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Every :60 for 12:00:
1st: :30 plank rotations right
2nd: :30 plank rotations left
3rd: 40 m carry with heavy object (can be your child 👶)
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5 rounds for time:
45 double unders or 90 singles
25 sit ups
15 push press (with dumbbells, barbell, or other object - points awarded for creativity)
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.5 mile brisk walk for cool down
Tuesday 3/24
Equipment needed: Row equipment - get creative
Warm up: 2 rounds - 10 lunges + 100 m jog or walk + 20 shoulder taps from plank
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For 10:00, steady pace:
15 runner starts/side (see video)
10 plank ups
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For time:
1 mile run or brisk walk
50 air squats
40 rows (see video - use surface at home, tree branch, trx, or dumbbells)
30 burpees
1 mile run or brisk walk
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3 rounds not for time:
15 hollow rocks
25 glute bridges
Wednesday 3/25
Equipment needed: box or chair
Warm up: 2 rounds - :30 side lunges + :30 Samson stretch + :30 jacks + :30 quad stretch
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Every :60 for 10:00:
1st: :30 hollow rocks
2nd: :30 straight leg sit ups
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12:00 AMRAP:
10 alternating reverse lunge RDL
1 walk walk or pike to plank walk outs from box or chair
10 alternating reverse lunges RDL
2 wall walks
10 alternating reverse lunges RDL
3 wall walks
….continue +1 on wall walks
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Not for time:
Accumulate 75 tricep dips from chair
Thursday 3/26
Equipment needed: jump rope and chair
Warm up: 2 rounds - :30 pec stretch on door frame, :30 handstand hold or plank, 6 squats with reach
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Every :90 for 5 rounds:
1st: :45 Double under practice or lateral hops
2nd: 12 alternating pistol squats
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For time:
20 push ups
1 sit up
19 push ups
2 sit ups
18 push ups
3 sit ups
….continue until 1 push up, 20 sit ups
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Not for time:
Accumulate 3:00 plank
Friday 3/27
Warm up: 2 rounds - :30 child’s pose, :30 frog stretch, :30 pigeon stretch/side, 10 frog jumps
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Every :60 for 10:00:
1st: :30 Superman hold
2nd: :30 hollow hold
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For time:
66-54-42-30-18
Kettle Bell Swings/Dbell swings/book bag swings (Ill make a video)
Mountain climbers
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Accumulate 100 quadruped hip extensions/side
Saturday 3/28
Warm up: 2 rounds - 10 lunges + 100 m jog or walk + 20 shoulder taps from plank
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Move through each mvt 6-8 times There’s a video right below here but it’s not showing a preview. Just click the dead space.
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EMOM For 30 Min :
Min 1: 5 Thrusters + 5 Pull Ups or any upper body pulling movement
Min 2: 10 Sit Ups + 5 Burpees
Min 3: 40 Double Unders or Jumping jacks
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1 mile walk/jog