Tuesday SGX

Optional extra warm up  – 2 km Warm Up

20 / 10s

Squat Touchdowns / Lateral Walks / 2 way planks / Arm circles

Thunderstruck Burpees

10 Mins AMRAP:

• 10 Clap Pushups
• 10/Arm Forearm Curls
• 10/Arm Shoulder Press
• 10 Pull ups / Rows
  

10 Mins AMRAP:

• 12 Squat Jacks
• 12 Weighted Reverse Lunges
• 12 KB Swings
• 12 KB Deadlifts
  

10 Mins AMRAP:

• 10/Side SA Clean and Press
• 10 Thrusters
• 10 Plank Pass Throughs
• 10 Man Makers
  

AB Burnout x 3

• 10 Spider Crunches
• 10 Pike Toe Touches
• 10 Plank Jacks
  10 Shoulder Taps
  

Tuesday OFK #5 

Warm up

• 30 sec Jogging- same spot
• 30 Low kicks
• 20 High knees
• 20 Butt kicks 
• 12 Lunges forward and back (6 each leg) 
• 15 Squat pulse
• Cardio

Flower by Moby (sally up / downs)

Hip bridge up downs

EMOM – Every Minute On the Minute 5 mins

• 8 Side lunges (optional used school bag for additional weight) 
• 30 Mountain climbers (optional used school bag for additional weight) 
• Hold squat for the remaining minute (optional used school bag for additional weight) 

8 mins AMRAP- As Much Rounds as Possible

• 8 Scissor claps
• 5 Chair push up- jump in outs (use chair or table)
• 10 Couch bridge (5 each leg)
• 7 Jump Squats
• 10 chair step ups (5 each leg)
  

Tuesday April 7th, 2020 Live BOOTCAMP

Warm up: 20 Secs On 10 Secs Off (4 mins)

• 1- knees to chest
• 2- Hamstring Curl with a row
• 3-  high knees
• 4- butt kicks 
• (Repeat x2)

 Cardio Time-  3 Mins ON 1 Min OFF (20 mins)

• 1- Roll to push up
• 2- Burpees
• 3-  20 Mountain Climbers 20 Plank  Jacks
• 4- 20 bicycle Crunches to 10 squat jumps
• 5- Box jumps 
  

Strength Time 12 Min Amrap

• 12 Bent over Rows
• 12 Squat Thrusters
• 12 Renegade Push ups
• 12 Per Side Squat Walks

5 Min Emom– 

• 20 Mountain Climbers
• 10 Squats
• Shoulder Shrugs Remainder

Tabata Abs- 

Abs of Choice or Alternate between Legs raises and hip dips

Stretch!