Animal EMOM 20
Min 1: Cheetah jumps (ie broad jumps or squat jumps)
Min 2: Bear crawl
Min 3: Froggers https://youtu.be/kepUVREw_5U
Min 4: Crab walks (or crab toe touches)
(And then back to the top)
(30-40 seconds of work)
Post-Workout
Max pushups x 2 (try doing these with a 20-40# child on your back)
Max wall sit x 1
Reach out if you’d like to join us via Zoom at 10:00am EST.
4x4
AMRAP 4
25 Jumping jacks or star jumps
15 Air squats
10 Push ups
Rest 90 sec
AMRAP 4
25 Lateral jumps
15 Sit ups
10 Walk outs
Rest 90 sec
AMRAP 4
25 Skaters
15 Plank to squat
10 Side Plank up downs
Rest 90 sec
AMRAP 4
25 Mountain climbers
15 Tuck crunches
10 Squat jumps
Chipper Friday
70 Lateral Line Jumps (just like it sounds)
60 Jumping Jacks
50 Alternating single leg deadlifts
30 Plank Jacks
20 Wide Push Ups
10 Narrow Push Ups
EMOM 10
A. Bottom Half Burpees (30 second effort)
B. 25 Reverse Lunges
EMOM 10
A. 20 Incline (aka hands elevated) pushups
B. 15 Squat Jumps
21-15-9
21 Squat Jumps (run, bike, row, or ski)
Sprint 45 seconds
15 Squat Jumps
Sprint 45 seconds
9 Squat Jumps
Immediately into . . .
Sprint 45 seconds
21 Push Ups
Sprint 45 seconds
15 Push Ups
Sprint 45 seconds
9 Push Ups
Immediately into . . .
Sprint 45 seconds
21 Air Squats
Sprint 45 seconds
15 Air Squats
Sprint 45 seconds
9 Air Squats
3 Rounds of . . .
AMRAP 2 (As Many Reps As Possible in 2 minutes)
Backpack or Kid Squats (Load up a backpack with stuff and squat with it on your back. If you have a child, put them on your back.)
AMRAP 2
Pushups
AMRAP 2
Dips (use two chairs or boxes)