April 2021: Ducks in a Row

April 2021: Ducks in a Row

Ducks In a Row Weekend Warrior   Ducks In a Row Cash In 1A. Pallof press   2-3 x 8-10 RL 1B. Single leg isometric bridge with single leg lowering  2-3 x 6-10 RL Rest 30-60 seconds 10-15 minutes AMRAP 2A. Sumo deadlift  10 2B. Sumo bent over row   8 2C. Side lunge...
April 2021: April fools

April 2021: April fools

April Fools April Fools   1. Walking plank to mountain climbers                                   2. Switch jumps to plyo lunges 3. Beast taps                                       4. Skater hops                                    5. Fast feet to burpee         ...
April 2021: Ball of Fire

April 2021: Ball of Fire

Ball of Fire Ball of Fire                                           1A. Stability ball rollouts  2-3 x 10                                                 1B. Stability ball dead bug   2-3 x 5-10 RL                                      Rest 30-60 seconds               ...
April 2021: Full bloom

April 2021: Full bloom

Full Bloom Full Bloom MAIN LIFT 1. Eccentric pull-ups from box 3-4 x 6-10  Rest 1-2 minutes 2. Paused tempo hip thrusts 3-4 x 6-10 Rest 1-2 minutes 3. DB or BB push press   3 x 6-10  Rest 1 minute 4. Band single leg deadlift to single arm row  3 x 8-10 RL Rest 30...
April 2021: armageddon

April 2021: armageddon

Armegeddon Armageddon    MAIN LIFT 1. Tempo bench press   3-4 x 6-10 Rest 1-2 minutes 2. Single arm cross body rows 3-4 x 6-10 RL Rest 1 minute 3A. Dumbbell chest fly 3B. Floor seated alternating Arnold presses 8-10 minutes AMRAP 8-10 reps each move Rest as needed 4A....
April 2021: Glute awakening

April 2021: Glute awakening

Glute Awakening   Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts     3-4 x 6-10 Rest 1-2 minutes 2. High step ups 3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse lunge 3B.  Kickstand glute bridges 8-10 minutes AMRAP 8-10 reps each move Rest as...

April 2021: Abtastic April

Abstastic April Calendar Workout PDF Workout Overviews Lower Body Lift Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts                              3-4 x 6-10 Rest 1-2 minutes 2. High step ups3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse...
March 2021: Muscle Madness

March 2021: Muscle Madness

Muscle Madness WEEKEND WARRIOR 1A. Front loaded reverse lunges odd minutes x 10-12 1B. Pushups even minutes x 6-8     2A. Push press odd minutes x 10-12 2B. Hopback renegade rows even minutes x 6-8   Each pair will be 10 minutes. Rest after reps + as...
March 2021: Spring In Your Step

March 2021: Spring In Your Step

Spring In Your Step MAIN LIFT:   1. Wrist rotation dumbbell chest press4 x 12-10-8-6 Rest 90 seconds 2A. Goblet step ups3 x 6-8 RL 2B. Band assisted single leg lowering2-3 x 5-10 RL Rest 30-60 seconds 3A. Double pulse split squats3 x 6-10 RL 3B. Seated band pause...
March 2021: In Like A Lion

March 2021: In Like A Lion

In Like A Lion   MAIN LIFT:   1. Band resisted suitcase deadlifts4 x 10-8-6-4 Rest 60-90 seconds 2. Front pulse squats3-4 x 8-10 Rest 60 seconds 3A. Single leg deadlifts3 x 6-10 RL 3B.  Reverse plank hold3 x 20 seconds Rest 60 seconds 4A. Tempo curtsy lunges3 x...
March 2021: Lucky Charm

March 2021: Lucky Charm

Lucky Charm MAIN LIFT: 1. Pullup variation4 x AMAP Rest 60-90 seconds 2. Tall kneeling dumbbell overhead press4 x 12-10-8-6 Rest 60 seconds 3A. 3 point single arm pause row3 x 6-10 RL 3B.  1.5 rep pushups3 x 8-10 Rest 60 seconds 4A. Front raises2-3 x 10-12 4B. Band...

March 2021: Move It March

Abstastic April Calendar Workout PDF Workout Overviews Lower Body Lift Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts                              3-4 x 6-10 Rest 1-2 minutes 2. High step ups3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse...
March 2021: Lucky 7s

March 2021: Lucky 7s

Lucky 7s AMRAP Circuits Triset #1: V-ups Spiderman planks Russian twists 7 minutes, as many rounds as possible7 reps each moveRest as needed   Triset #2: Cross punch sit up Cross knee plank Leg drops 7 minutes, as many rounds as possible7 reps each moveRest as...