Sit-ups

Warm-up

• 3 minutes of Light Rowing (50% -60% of workout pace 400 – 700 cal/hr)
• Stretching
  • Butterfly Stretch
  • 10 reps of Cat-Cow back stretch
  • 10 reps each side Bird-Dog
• 30 Seconds Hip Flexor Stretch each side
• Alt Tabata
  • Rowing
  • Sit-up

50, 40, 30, 20, 10 for time

• Sit-ups
• Rowing Calories
• 1 x Down and Back Bear Crawl between rounds.

Whiteboard Workout

We’ll create the workout on the whiteboard today.

4 rounds Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Ring Rows
• 10 Sit-ups

For Time

• 1000m Row
  • 50 pull-ups
  • 150 Sit-ups
• 1000m Row

Partition the Pull-ups and Sit-ups as needed.

2 round Warm-up

• 1 minute Assault Bike (light to medium pace 45 – 60rpm)
• 30 Jump Ropes
• 2 rounds of
  • 10 Sit-ups
  • 5 Empty Bar Pulls Ups

15-minute AMRAP (provided by Linchpin)

• 600m or .4 mile (Assault Bike)
• 60 Jump Ropes
• 30 Sit-ups
• 20 Push Press (75/55)

AB Tabata

• Plank
• Bicycle Crunches
• Russian Twists
• Leg Raises

Perform each exercise for 2 rounds before moving to the next.

10-minute Warm-up

• 3 Rounds
  • 10 Air squats
  • 10 Push-Ups
  • 10 Sit-ups
  • 10 Jumping Jacks

5 rounds of (15 minutes)

• 5 Deadlifts (increase weight each round)

20 Min AMRAP

• 15 KB Swings (53lb/35lb)
• 20 Wall Balls (20lb/14lb)
• 25 Sit-ups
• 30 Single Unders Jump Rope

10-minute Warm-up

4 Rounds (3-minute AMRAP: 1-minute Rest)

• 200m Run
• 15 jump ropes, plates jumps, or jumping jacks
• 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

• 10 push-ups
• 15 Sit-ups
• 20 lunges (10 each leg)
• 25 Air Squats

Core Alt Tabata

• Russian Twists
• Leg Raises

10 min Warm Up

As a Group

• 100 Med-Ball Over Shoulder (100/80)

5 Rounds for Time

• 2 Wall Walks
• 10 Sit-ups
• 1 Med-Ball Bear Hug Down and Overhead Back (80/50)
• 10 Sit-Ups

Finisher (if time permits)

• 3 x 5 Ballistic Crunches – (use hip thrust platform to throw med-ball)

5 min Warm-Up

10 min Alt EMOM

• odd minutes: 10 burpees
• even minutes: 8 burpees

Deadlifts

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

• 5 Toes-To-Bar
• 10 Sit-Ups

1000 AB Cals For Time Alt EMOM (team of 4)

• minute 1: Max cal Assault Bike
• minute 2: 15 Sit-ups
• minute 3: 15 Push-ups
• minute 4: Rest

Repeat until 1000 cals are reached.

An athlete starts at each station.

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)