Workout: "Annie are you Ok?"
15-12-9
Row
Thruster
Sumo Deadlift High Pull
Burpee
Med Ball Squat Clean
Wall Ball
When Coach ran this workout at the February Cert
in Santa Cruz the reps were 21-15-9.
He said that if he was going to run it again
he would use reps 15-12-9.
Workout: "Tabata This"
8 Full Rounds of Tabata Interval...
Row
Pull Up
Push Up
Sit Up
Squat
Count your lowest rep for any 20 second interval.
Workout:
4 Rounds
30 Seconds Ball Slam
30 Seconds Box Jump
Sprint to drain and back (100 meter)
Rest
4 Rounds
30 Seconds Kettle Bell Swing
30 Seconds Sit Up
Sprint to drain and back
Workout:
5-3-2-2-1-1-1
Deadlift
Workout: "Barbara"
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Minutes
Workout:
7 Rounds
Hydrant Run (200 meter)
Using only one bar...
7 Deadlifts
5 Cleans
3 Push Press
Workout: "Candy" Tabata Cindy
3 Rounds of
4 sets of tabata Pull Up
4 sets of tabata Push Up
4 sets of tabata Squat
Rest 1 minute
With different levels of fitness at any given class modifications can be fun.
Download Push Up Modifications
Workout: "Pain Storm"
How many rounds in 40 minutes
Using a 70lb bar
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
