Sit-ups


3 rd Warm-Up (In the racquetball room)

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

4 rds for Time

  • 200m Run / 500m C2 Bike
  • 40 Tire – Step-Ups
  • 8 Tire-Flips

100 Sit-ups


3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 KB Swings (warm-up weights)

Strengths

  • 10 Turkish Get-Ups (35/25)
  • 20 KB Pull Through – Push-ups

12 Minute (U Go, I Go)

  • 2 Toes-to-bar
  • 3 KB Swings (70/53)
  • 5 Ski Erg Cal

100 Sit-up Finishers

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2 rd Warm-Up

  • 2 x 1 inch worm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 Air Squats

10 rds (recovery paces)

  • 250m Row (around 2:05 – 2:20/500m pace)
  • 10 down 1. (with med-ball 80/50)
    • DL
    • Floor Press
    • Sit-up

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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 30-second Dead Hang

10 minutes AMRAP

  • 1 shuttle run
  • 1 pull-up
  • 2 shuttle runs
  • 2 pull-ups
  • 3 shuttle runs
  • 3 pull-ups
  • ….

5 rounds partner

  • 20 Sit-ups
  • 1 med-ball bearhug hold (80/50)

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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.
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Whiteboard Workout

We’ll create the workout on the whiteboard today.

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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.

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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
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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