October 2021: Spooky Sets

October 2021: Spooky Sets

Spooky Sets Spooky Sets Cash In 1 minute: Plank to alternating downward dog 7 minute AMRAP: One arm racked reverse lunge with pronated grip + slight rotation x 5-10 RL Bridge to dumbbell pullover x 5-10 7 minute AMRAP: Hands elevated triceps kickback x  5-10 RL Sumo...
September 2021: Ball Buster

September 2021: Ball Buster

Ball Buster Ball Buster Cash In 2-3x: Glute bridge x 10-15 Glute bridge hold x 10 EMOM Set #1 3-5x: Side shuffle to ball slam x 8-10 Step throughs x 5 RL EMOM Set #2 3-5x: Ball toss and squat x 10-15 Curtsy lunge x 5 RL Cash Out 2-3x: RKC plank x 20 second hold  ...
October 2021: Witchy Three

September 2021: Arms + Abs Attack

Arms + Ab Attack Arms + Abs Attack 4x through, 45 seconds each move, rest as needed: Push-up to knee drive Triceps dip to toe tap Sit through Standing elbow to knee with 4 cross jabs Burpee to plank tap Tap back to chest fly        ...
October 2021: Spooky Sets

August 2021: Double Ladders

Double Ladders Double Ladders   1A. Pull-up variation of choice 1B. Push-up variation of choice Decreasing ladder 10, 8, 6, 4, 2 Rest as needed     2. Burpees 1 minute AMAP     3A. Squat to hinge 3B. Step up with hop Decreasing ladder 10, 8,...
September 2021: Ball Buster

August 2021: Minute Madness

Minute Madness Minute Madness Cash In 2-3x Band bow and arrow x10 RL Farmer’s carry 20-25 paces FB   EMOM 4x Offset KB squat to single arm overhead KB press R x8-10 Offset KB squat to single arm overhead press L x8-10 Dead stop KB swings x10-15 Push-up to KB taps...