Nuclear Core 8/17/20

Nuclear Core 8/17/20Equipment: Mat, DB (optional)WARM UP:reach throughssquat trunk rotationsgood morning reachesknee push upsplankdead bugsWORKOUT:6 mins Tabata (20-10):sit up punchside plan arm driverplank walk out6 mins Tabata (20-10):plank sawingside plank elbow to kneeleg rainbows6 mins Tabata (20-10):boat pose leg extensionsside to side plankpeek-a-boo crunch

Nuclear Core 8/24/20

Nuclear Core 8/24/20Equipment: Mat, Weight WARMUP:WORKOUT:5 Min. AMRAP:15 JackKnives15 Squat HeartBeats15 Frog Jumps----------------10 DD Knee Tucks15 Star Crunches20 Scissors-----------------10 4 point Knee Tucks10 Side V-ups30 Plank Hip Twists------------------30 Seated ankle taps20 Kneeling Hay bailers10 Plank Leg Circles each side 

Nuclear Core 08/31/20

08/31/2020Nuclear CoreWarm UpWorkout:Tabata 20-10:Ball between knees crunchesSit up ball left and rightFeet up ball floor to feet touchPlank jacksSide plank arm driverBall leg liftKneeling figure 8Cross sit upBall between knees ankle taps

Nuclear Core 09/07/2020

09/07/2020Nuclear core:BODYWEIGHT WORKOUT Warm Up Workout:Tabata: 20-10Side v-upsElbow plank leg circleLifted legs left and right reachLittle MermaidSeated claps Tabata: 20-10McDonald’s rainbowsShoulder taps (ankle taps)Side plank leg liftFrog jumps (side high knees)Hollow rock

Nuclear Core 9/14/20

Nuclear Core 9/14/2020Equipment: Mat, DBs WARM UP:30 sec-1 minJumping jacks - plankInchworm (sit up) - side plank (30 sec each)Squats jumps - boat poseHigh knees - front hold WORKOUT:(40-20) x 2RKnee tucksLifted legs dB crunchesLeg double circles-------------Sit up twistFlutter kicksPlank sawing single leg-------------Alt. Ankle reachSuperhero pulseSide plank to side plank

Nuclear Core 09/21/20

09/21/2020Nuclear CoreWarm Up:Runners lunge reachesWorkout: 30-30-30-30:Russian twist - deadbug - bicycles Elbow plank back tap (crunch)- commando plank (star crunch)- oh high kneesAnkle taps - cross sit ups - Plank side jumps (side hops)

Nuclear Core 9/28/20

Nuclear Core 9/28/20Equipment: band (optional)WARM UP:30 seconds X 2Sit upsReptile knee tucksRussian twistWORKOUTEMOM 6min20 Sit up ankle reach20 Plank jacks20 Seated leg double rainbows20 Hollow rocks20 Star crunches20 Elbow plank leg pulse (per side)20 Scissors20 Side to side plankFor the rest of time hold plank or boat pose

Nuclear Core 10/19/20

10/19/2020Nuclear Core:Equipment: DBsWarm Up:Jog in placeJump ropeKnee to elbowSit upsWorkout:2.5 EMOM:1. Boat pose hold2. Plank hold3. Hollow hold20 leg lifts40 DB crunches50 bicycles10 kneeling haybailers (per side)20 sit up ankle taps (alt.)40 scissors

Nuclear Core 10/26/20

10/26/2020Nuclear CoreEquipment: Yoga block or light short foam roller or light ballWarm Up:3 rounds:20 sit ups10 squats5 inchworms (cross sit ups)Workout:3 x 40-20:BicyclesSide crunchesAnkle tapsJackknifesCross elbow to kneeFlutter kicksYoga block pass hands to feetYB on knees crunchesPass between knees seated

Nuclear Core 10/12/20

10/12/2020Nuclear CoreWarm Up: 30 seconds X 2Jumping jacksSquat kickReptile knee tucksSit ups6 EMOM:20 Sit up with OH press30 Plank jacks30 KTC20 Kneeling front raise20 Star jacks30 Elbow plank hip twists30 Standing rotations20 Hollow rocks

Nuclear Core 10/05/20

Nuclear Core 10/5/20Equipment: Mat, DB or weighted objectWarm UpX2Wind MillsTrunk RotationsDead BugsBird DogsPlankWorkout40/20 x2Glute BridgeSide Crunch LSide Crunch R40/20 x2Leg Lifts Flutter Kicks Scissors40/20 x2Twisting CrunchRotating Cross PressDB Holds1 min Star Hold

Nuclear Core 11/02/2020

11/02/2020Nuclear CoreEquipment: any weighted object (medium)Warm Up: 30x2Arm circlesSide twistsAnkle jumpsGood morningsCross jacksWorkout:7 mins Circuit (45-15):Alt. cross sit upsScissorsSide plank elbow to kneePlank jacksWeighted crunches to the sidesSit ups OH pressHollow rock

Nuclear Core 11/09/2020

11/09/2020Nuclear CoreEquipment: any weightWARM UP: UP-DOWN SALLY:Sit upsDownward dog - planksJack knivesCommando planksWORKOUT:45-15 3R4-knee tuck burpeesLeg lift + butt liftSide plank jack (side crunch)Kneeling 8sSit up ankle tapsLying ankle taps

Nuclear Core 11/16/20

11/16/2020Nuclear CoreEquipment: foam roller (optional), ball or dumbbellWarm Up: ALL FOUR:Leg rotationsBird-dogsHalf-dive bombersThen: 30-30-30Tippy toes1-2-3 CrunchesWorkout: Circuit 40-20 x 3Prisoner get ups (V-ups)(Foam roller) knee tucksCrunch w/twistSide plank hip raiseDead bug(Foam roller) passKTC side to side of the ball or DB

Nuclear Core 11/23/20

11/23/20Nuclear CoreEquipment: DBs or BallWarm Up:1-2-3-4-5-4-3-2-1:Sit upLeg liftGlute bridgeWorkout:30-30-30JackknifesBicyclesSide twist crunches or Side BendsSuperhero WsPlank back tapsKneeling rainbowsSeated ankle tapsFlutter kicks

Nuclear Core 11/30/20

11/30/20Nuclear CoreEquipment: any weightWarm Up:30 sec plank1 mins cardio30 sec side plank per side1 min cardio30 sec boat pose1 min cardioWorkout:6 mins Tabata (20-10):Knee tucks Seated double leg circlesWeighted crunchesSide plank elbow to kneeCommando jacksStar crunchesMountain climbersSide plank leg circleRussian twist

Nuclear Core 12/07/20

12/07/20Nuclear CoreEquipment: none neededWarm Up:Fast windmillChild pose knee to elbowCrunch pulseSide plank to side plankWorkout: 3 rounds: 40-20Butterfly sit upsStraight bridge knee tucksCrunch + leg liftSide plank knee tuck + adbuctionSit up ankle tapsBearcrawl + step outsFluter kicks up and down

Nuclear Core 12/14/20

12/14/20Nuclear CoreEquipment: DBs or ballWarm Up:JogJump. JacksSit ups w/twistElbow plank back tapsWorkout:Tabata 8 mins:OH sit upLeg liftRussian twistLying crunch to str. LegsOH JacksInchworm ankle tapBearcrawl shoulder tapKneeling haybailersThen:3 x 30-30-30:Plank hold (front, side, side) - wall sprint - rest

Nuclear Core 12/21/20

12/21/20Nuclear CoreEquipment: DBsWarm Up:RoniWorkout:45-15 x 3:FB crunch1 push up + 10 knee tucks (front hold high knees)1-2-3 crunchScissors with DBCross sit upHollow rock

Nuclear Core 12/28/20

12/28/20Nuclear CoreWarmup: Cat cowRunners lunge, grab hold of back foot to stretch quadSide angle lift and back to center with one knee bent on the mat, one leg out long foot on the mat to warm up the core8 burpees / modified burpees Set 1: AMRAP - 8 Minutes Side plank to side plank - 5 each side Plank reach throughs-can be done with light weights, and modified on your knees - 10 each side Mermaid crunches, 10 each side, beat heels together 10 counts of four, with a v sit pause in the middle before switching sides Set 2: AMRAP - 8 Minutes Scissors - horizontal - 103 part situps - crunch, half situp, full sit-up reach through Superhero sit-ups with light weights - 2-8 lbs. Set 3: AMRAP - 6 Minutes Knee hover cross over to the elbow to glute kickback, 5 each side Leg switch x 3 and hold Pulse hover - 2 beats, switch legs (10) Set 4: AMRAP - 6 Minutes Tabletop toe taps - 10 each foot All optional to be done without DB: Legs up straight, reach side to side crunch, 2-8 lbs DB Squat upper cuts with 2-8 lbs DBElbow to knee with 2-8 lbs DB Cooldown: Active Child’s PoseSphynx poseCobra pose, look left, right Restorative side twist both sides Rock along the spine x 3 Seated side twistNeck rolls side to sideWrist stretch out

Nuclear Core 01/04/21

1/04/21Nuclear CoreWARMUP:Cat Cow x 3Hip Circles to the right and left - 2 x each sideSquat Walkout - 10 repsWindmill - 10 reps each side for 20Backwards lunge to kick, 8 reps each sideCross Jacks - 20 repsWORKOUT:Circuit One: EMOM x 3 RoundsPilates Rollup 10 repsTriple Pulse Tabletop Crunch - 20 repsPlank double knee taps - 15 repsCircuit Two: EMOM x 3 RoundsSlow Bicycles - 20 repsToe Taps - 10 reps each legEagle Crunches - 20 repsCircuit Three: EMOM x 3 RoundsOblique Plank (or modified plank) Reach through with light DB - 10 reps each sideLaying down alternate leg pulses - 10 reps each leg for 20 total repsV Sit Hold - Full Minute, knees can be bent or straight, feet can be on the mat if this is difficult.COOLDOWN:Cobra pose center, left, and rightKneeling twist reach backs right / leftThread the needle both sidesStanding lean back

Nuclear Core 01/11/21

NUCLEAR CORE JANUARY 11, 2021Equipment:1 Set of 2-5 lbs dumbbells1 Kettlebell or 10-35 lbs DumbbellWARMUP:Cat Cow - 4Hip Circles - 3 / SideScapular Pushups - 10Hovering Table top kickbacks - 10 / side“Hikers” - 8 / sideWORKOUTSet 1: 7 Minutes AMRAPRegular Kettlebell or Dumbbell Swings - 20Romanian Deadlift to Row with KB or two DBs - 20Weighted Sit-ups - Center / Left / Right - (30 total for 10 each side incl. center) - Light DBSet 2: 7 Minutes AMRAPReach up / cross - 10 / side (Light DB optional)Diamond Crunches - 20Scissors - 20 (Up and down)Set 3: 7 Minutes AMRAPDumbbell uppercuts (Light DB) - 40 (20/side)Eagle Crunches - 30 (15/wrap position)Hip Dips - 40 (20/side)COOLDOWN:Sphinx Pose - Held 1 MinuteCobra Pose - Center/Left / Right 2x“Banana” stretch - Left / RightLaying down side twist Left / Right - Held 1 minute/side(Standing)Arm Hook and Elbow Hold - Left / RightGoing for a stroll Quad stretch - 3 / SideNeck stretches (optional)Holding the head towards shoulder (Left / Right) - 20s per sideRotating the head to look down at 45 degree angle from shoulder (Left Right) - 20s per sideHalf Neck Circles - 3/side

Nuclear Core 01/18/21

Nuclear Core 1.18.21Equipment:Light 2-5 lbs dumbbell setHeavier 10-35 lbs dumbbell setOptional 15-40 lbs kettlebellWARMUP:Cross Jacks 10 / sideDown dog to Up dog with toes tucked- 5 xRunner’s lunge side stretch 5 / sideSquat to wide legged plank - 10 repsDead bug variation - 10 / sideWORKOUT:40 / 20 : Work / Rest : 3 Rounds except for #4 (4 Rounds of #4)1. Weighted knee ins, alternating sidesa.2. Inner thigh reach-ups, alternating sides3. Plank KB or heavy weight pass through, alternating sides4. Side angle reach (The Saturday NIght Fever) DB of choice **(4 Rounds of this to evenout)5. Heavy DB or KB Swings6. Dumbbell Jackknives, alternating sidesCOOLDOWN:Laying down side twist each sideHappy Baby - massaging the backBanana side stretch / left and rightSphynx hold 1 minuteCobra pose - center / left / right - 2 xBalasana or close legged child’s pose“Going for a stroll” - 3 x / legArm cross body and elbow holdsHalf neck rolls - 2 x / sideIsometric neck holds parallel to shoulder and looking down 45 degrees from shoulderWrist stretches

Nuclear Core 01/25/21

Nuclear Core January 25, 2021Equipment: Light and/or heavy dumbbellsWARMUPSlow roll-down to grab opposite elbowsActive runner’s Lunge side stretch / plank - 5 / sideStanding Bicycles - 12 / sideHigh knees - 20Squat Plank Walkout - 10WORKOUT:Format: Complete a full round of each individual exercise for 20, 30 and 40 seconds, with restsin between, then progress to the next exercise on the list.Round 1. Work 20 seconds, rest, 20 secondsRound 2: Work 30 seconds, rest 30 secondsRound 3: Work 40 seconds, rest 40 secondsSet 1: Pyramid 20/30/40Dumbbell Jackknives alternating sidesRussian TwistHip Raise reverse crunchesSet 2: Pyramid 20/30/40In and outsScissorsOpposite hand opposite ankle or shin taps from triangle poseSet 3: Pyramid 20/30/40Plank jacks or tapoutsEagle CrunchesLeg circles, toes pointed switching legs at each halfway pointCOOLDOWN:Laying down side twist each sideHappy BabyBanana side stretch each sideSphynx hold for a few breathsCobra pose - center / left / right - 2 xHip circles 3 / side“Going for a stroll” - 3 / sideArm cross body and elbow holdsHalf neck rolls - 2 / sideIsometric neck holds parallel to shoulder and looking down 45 degrees from shoulderWrist stretches

Nuclear Core 02/01/21

Nuclear Core 02/01/21Equipment: 10-35 lbs DB or KBWARMUP:Standing Bicycles - 10/sideRoll down swaying side to sideActive Runner’s Lunge / Plank - 5/sideHigh Knees - 20Burpees - 8WORKOUT:40/20 : Work/ Rest with AMRAP in 40sSet 1:Forearm plank hold - 40sEagle Crunches - AMRAP switch sides halfwaySide plank Switches (left through to center right, and repeat)- AMRAP in 40sSet 2:DB / KB Switches 10/side or AMRAPDB / KB Side bend - 10/side or AMRAPDB / KB Pass around - 10/side or AMRAPSet 3:Mountain climbers or modified without impact - 15/side or AMRAPBicycles - Slow and controlled - 10 or AMRAPHip Bridge with DB or KB - 15 or AMRAPCOOLDOWN:Laying down side twist each sideHappy BabyBanana side stretch each sideSphynx hold for a few breathsCobra pose - center / left / right - 2 xLunge / Hip Flossing - left and right side“Going for a stroll” - 3 / sideArm cross body and elbow holdsHalf neck rolls - 2 / sideIsometric neck holds parallel to shoulder and looking down 45 degrees from shoulderWrist stretches

Nuclear Core 02/08/21

Nuclear Core 02/08/21Equipment: 2-5 lbs Dumbbell/ 10-20 lbs DumbbellWARMUP:Roll down grabbing opposite elbowsFront lunge side twist 5 / sidePlank to Down Dog x 10Shoulder taps x 10 / sideWORKOUT:3MOM1 Minute RestFlutter Kick Dumbbell Pass through with or without DB - 20Hip bridge / single leg rainbow- 10 / sideHip Raises with full range of motion (can be done without lifting the hips off the mat) - 20DB Plank Pass through (can be modified pushup plank) - 20Plank Up Downs (can be modified pushup plank - will likely need knee padding) - 10*Hip Dips - 10 / sideSeated Upright Bicycle with DB - 10 / sideSuperhero Sit ups with DB or none - 20Inner thigh reaches - 10 / sideCOOLDOWN:Standing Side stretch / Left and right, 30sHands behind head, standing camel poseFront lunge, back knee on the mat, side twist - both sidesFigure 4 StretchRolling up and down along the spine to standingArms across the body and tricepNeck rolls (cars) Left and Right x 3Wrist stretch palm and back of the hand

Nuclear Core 02/15/21

02/15/21Nuclear CoreEquipment: DBsWarmup: 30-30-30-30 x 3Windmills Inchworms Shoulder tapsWorkout:EMOM 610 Downward dog ankle taps per side20 Twisting sit ups30 Deadbugs10 Side V-ups per side20 Sawing planks30 Reverse dead bugs10 Side plank arm drivers per side20 Star crunches 30 Scissors

Nuclear Core 02/22/21

02/22/21Nuclear coreEquipment: none neededWarm Up:Bird-dogHalf-dive bombersDownward dog step outs20-20-20 x 3Sit ups - leg lifts - Russian twistsWorkout:Tabata: 20-10 or 2 mins work non-stop:Double rainbowsShoulder taps (ankle taps)Side plank leg swingFrog jumps (Plank hold)Hollow rockSeated clapsSide v-upsStar crunchesLifted knee crunches

Nuclear Core 03/01/21

03/01/21Nuclear CoreEquipment: Slamball or DBWarm Up:30-30-30-30x3:Supine leg circlesHaybailer LHaybailer RPlank saluteWorkout:EMOM 620 Jackknives30 Russian Rainbows60 Flutter kicks20 Side to side planks15 Supine KTC60 Knee tucks

Nuclear Core 03/08/21

03/08/21Nuclear CoreEquipment: yoga block, cushion or foam rollerWARM UP: 30 sec plankhigh knees30 sec side plank per sidejumping jacks30 sec boat posebicyclesWORKOUT:1.5 EMOM:60 Knee tucks 20 Side KTC10 Tic Tocs10 Side plank elbow to knee/side10 Commando jacks30 Supine ankle tapsRest of time:High kneesJumping jacksBicycles

Nuclear Core 03/15/21

03/15/21Nuclear CoreEquipment:Warm Up:Runners lunge stretchesAll four stretchesDownward dog step outs2 rounds:Knee tucksSit upsSplit jacksWorkout:30-30-30-30:Elbow plank leg pulse L - Elbow plank leg pulse R - ScissorsJackknives - Crunch L&R to str. Legs - Toe touchSide plank leg rainbow L - Side plank leg rainbow R - Peek-a-boo crunch

Nuclear Core 03/29/21

Nuclear Core03/29/21Equipment: Body weightWARM UP:EMOM: 6 mins10 squats + 5 up downs10 sit ups + 5 star crunchesWORKOUT:45-15 x 3:FB crunch1 push up + 10 knee tucks (front hold high knees)1-2-3 crunchScissorsSeated ankle tapsHollow rock

Nuclear Core 04/05/21

04/05/21Nuclear CoreEquipment: none neededWarm Up:Fast windmillChild pose knee to elbowCrunch pulseSide plank to side plankWorkout: 3 rounds: 40-20Butterfly sit upsStraight bridge knee tucksCrunch + leg liftSide plank knee tuck + adbuctionBearcrawl + step outsFluter kicks up and down

Nuclear Core 04/12/21

04/12/21Nuclear CoreEquipment: DBs or ball, optional bandWARM UP:Mobility1-2-3-4-5-4-3-2-1:CrunchSit upJack knifeHands to feetWORKOUT:Tabata 20-10:Twisted sit up w/dBPlank jacksSide plank hip dipsRussian twistBand bicyclesTabletop DB crunchesSide plank leg raiseDB to feetBand plank side walk

Nuclear Core 04/19/21

04/19/21NUCLEAR CORE Equipment: DBsWARM UP: Cat-CamelGood mornings + high kneeDownward dog step outs (Half-dive bombers)Sit up twistBicyclesWORKOUT:(40-20) x 3: Twisted knee tucksLifted legs DB crunchesSide plank arm driver Sit up OH pressLying leg circlesAnkle taps JackknifeSide plank to side plankSeated DB bicycle 

Nuclear Core 04/26/21

04/26/21Nuclear CoreEquipment: bodyweightWARM UP: 2 ROUNDS: 20-20-10Jumping jacks - Plank holdSit ups - Boat poseDead bug - Superhero holdJackknives - Hollow rock WORKOUT: 4 ROUND EMOM: 20 EACHRussian TwistsPlank jacksLeg liftsSide plank leg rainbowAnkle sit upsFOR THE REMAINING TIME:1st Round: Plank hold2nd Round: Boat pose3rd Round: Superhero hold4th Round: Hollow rock 

Nuclear Core 05/03/21

05/03/21Nuclear Core Equipment: DBs, optional bandWARM UP: Tabata 6 minsReach through JB lungesInchworms (Standing reaches)Jumping jacksWORKOUT:Circuit 7 mins (40-20):HaybailersHigh kneesKneeling figure 8Elbow plank reptile knee tucksHollow pulseDB windmillSide crunches 

Nuclear Core 05/10/21

05/10/21Nuclear CoreEquipment: any weightWarm Up:1 min plank30 sec cardio30 sec side plank per side30 sec cardio1 min hollow hold30 sec cardioWorkout:6 mins Tabata (20-10):Knee tucks Seated double leg circlesWeighted crunchesSide plank hip raiseCommando jacksStar crunchesMountain climbersSide plank leg circleRussian twist

Nuclear Core 05/17/21

05/17/21Nuclear CoreEquipment: bodyweight, optional DBWARM UP:2 x 30-30-15:Windmill - Cross jacksSit ups - Leg rainbowsWORKOUT:3 V-ups5 Jackknives3 Star crunches45-15 3R:Flutter kicksSit up twistSide crunch LSide crunch RLeg lift + butt liftBicycles 

Nuclear Core 05/24/21

05/24/21Nuclear CoreEquipment: DBs or ballWarm Up:30 sec. x 3 rounds:Russian twistSuper WsPlank jacksWorkout:6 EMOM20 Str. Leg weighted sit ups60 Scissors20 Plank salutes 40 DB crunches20 Russian rainbows20 Side to side plank

Memorial Day Workout 05/31/21

05/31/21Memorial Day WorkoutEquipment: DBsWARM UP:6 MINS TABATA:Squat front kickWIDE PUSH UPSAlt. Leg lift crunchHollow rockWORKOUT:6 EMOM:6 x Thruster + 2 Lunge Thrusters80 Knee tucks 4 x 2 Rows + 10 knee tucks (8 rows + 40 high knees)60 Cross jacks 8 x Squat biceps curl + alt. Punch40 Duckwalks 

Nuclear Core 06/07/21

06/07/21Nuclear CoreEquipment: band, slam ball or DBsWARM UP:Cat-camelBird-dogHalf-dive bombers Then: 30-30-15 x 31-2-3 CrunchSquat elbow to kneeWORKOUT:5 Sit ups5 V-ups5 Leg lifts3 Rounds 45-15:Banded scissorsBanded spider knee tucks (bicycles)Banded star crunchesDB crunch to feetRussian rainbowDB sit up ankle tap 

Nuclear Core 06/21/21

06/21/21 Nuclear Core Equipment: Slamball, DB Warm Up: 30-30-30 Dead bug Plank hold Knee tucks (bicycle) Workout: 3 rounds: 10 ball to feet + peekaboo 20 plank leg pulse (e.s.) 30 ankle taps 10 side plank DB driver 20 ball crunch leg lift 50 OH ball high knees

Nuclear Core 06/28/21

06/28/21 Nuclear Core Equipment: DB or Slamball Warm Up: 2 x 30-30-30-30 Jog - Inchworms (Sit ups) - Knee tucks (bicycles) 2 x 30-30-30-30 Up downs (KTC) Plank sawing Commando jacks Workout: 4 x 45-15 Circuit Hollow rock Side to side plank Flutter kicks with DB Kneeling haybailers 1-2-3 crunch 1 min rest

Nuclear Core 07/12/21

07/12/21 Nuclear Core Equipment: Any weight WARM UP: Tabata: Sit ups Leg lifts Seated ankle taps Bicycles WORKOUT: 1.5 EMOM x 3 rounds: 10 Twist jackknives w/weight 20 Salut planks 10 Kneeling haybailers/side 10 V-ups 20 FB crunches 10 SL Front DB raises With time left on each round: Flutter kicks Crunches Scissors

Nuclear Core 07/19/21

Nuclear Core 07/19/21 Equipment: Light DBs WARM UP: 30 secs 2 R Jumping Jacks Squats Reach Thrus Side Bends Sit Ups Flutter Kicks WORKOUT: 3R 40/20 DB High Knees 1-2 Side Crunches L High Boat/Low Boat 1-2 Side Crunches R 3R 40/20 Open Star Twists High Low Hay bailers L Super Star Heroes High Low Hay bailers L

Nuclear Core 07/26/21

07/26/21 Nuclear Core Equipment: medium-heavy weight Warm Up: 20-20-20 x 3: Wall run - Inchworms - Plank jacks Sit ups - leg lifts - Russian twists Workout: 45-15 x 3: Standing rainbows Hollow rock Weighted bicycles Side plank to side plank Sit up weighted twist Kneeling front raise Knee tucks

Nuclear Core 08/02/21

08/02/21 Nuclear Core Equipment: no Warm Up: 2R x 30 sec jumping jacks - plank - Inchworms - Boat pose - quick feet - shoulder taps from Bearcrawl- Sit up punch Workout: 30-30-30-30: Side crunch L - Side crunch R - Hollow rock Plank knee to elbow L - plank knee to elbow R - Up downs FB crunch - Scissors - Star crunch

Nuclear Core 08/09/21

08/09/21 Nuclear Core Equipment: KB, DB or Slamball WARM UP: All four mobility 30-30-30 x 2 R: Sit ups - ankle taps Elbow plank hip twist - knee tucks WORKOUT: 7 MINS CIRCUIT 40-20 X 3 ROUNDS: KB swings Amer. Style Batmen (Dead bug) Side plank hip raise V-ups Get ups Commando planks (elbow plank saluts) Russian twist

Nuclear Core 08/16/21

08/16/21 Nuclear Core Equipment: none WARM UP: Slow crunch 1-2-3 Sit ups Leg lifts Glute bridge Side plank to side plank Downward dog to cobra WORKOUT: 30-30-30-30: Elbow plank sawing - Superhero push ups - Ankle taps - Rest (Plank hold) Side plank leg circle R - L - Jackknives - Rest (Boat hold) Twisting crunches - Tic tocs - V-ups - Rest (Hollow hold)

Nuclear Core 08/23/21

Nuclear Core 08/23/21 Equipment: DBs WARM UP: EMOM: 2-4-6-8 Sit up - Glute bridge - leg lift - V-up Rest of time - Bicycles WORKOUT: 30-30-30-30: Side plank hip raise L - Side plank hip raise R - Star crunches DB to feet - Hollow hold - DB crunches to Lifted legs Dolphin plank - Superhero Ws - Spider knee tucks OH DB sit up - Russian twist - V-ups

Nuclear Core 08/29/21

08/29/21
Nuclear Core Equipment: DBs or KB Warm Up: 1 Min Each: Jog JJ Leg Swings Bird Dogs Dead Bugs Workout: 2 R 40/20 Hay bailers Press Twists Wood Chop Star Flight 2MOM 1:30 Sec to complete exercise/ 30 sec. Rest 1-7 with Time Left Star Hold Knee to Elbow Feet to Hands Crunch twist L Crunch twist R Leg Lift Star Crunches

Nuclear Core 09/20/21

09/20/21 Nuclear Core Equipment: any weight Warm Up: 30-30-30-15 x 2: Plank - Side plank L - Side plank R Slow dead bugs - Fast dead bugs - Get ups Workout: 40-20 x 3 R Straight leg OH sit ups Bicycles Kneeling Haybailer L Kneeling Haybailer R Sit up ankle tap Supine ankle taps FB crunch

Nuclear Core 09/27/21

09/27/21 Nuclear Core Equipment: Any Weight Warm Up: 30-30-30 x 2: Sit ups - Leg lifts Elbow plank sawing - Spider knee tucks Workout: 40-20 Circuit 3 Rounds McDonald’s rainbows Seated claps Side crunches Star crunches Super Heros Squat heartbeat Standing side DB rotations

Nuclear Core 10/04/21

Nuclear Core 10/04/21 Equipment: dumbbells WARM UP: 30sec x2R Jump Rope Star Jacks High Knees Sit Ups Glute Bridges Dead Bugs WORKOUT: 40/20 2R Reverse Dead Bug V Ups Sumo db Twists 40/20 2R Single Leg Glute Bridges Seated flutter kicks OH Knee Drives 40/20 2R Back Extensions Single Arm Sit Ups DB Swings

Nuclear Core 10/11/21

Nuclear Core 10/11/21 Equipment: Optional DBs,bands WARM UP: 30sec x2R Jump Rope Star Jacks High Knees Sit Ups Glute Bridges Dead Bugs WORKOUT: 40/20 3R Plank Leg Lifts Glute Bridge Abduction Reverse Dead Bug Seated flutter kicks Russian Twists OH Knee Drives

Nuclear Core 10/18/21

Nuclear Core 10/18/21 Equipment: Any weight WARM UP: 30sec x2R Reach throughs Windmills Squats Bootstraps Cross Jacks Over under WORKOUT: 40/20 3R Flutter kicks V-ups Hay bailers Slams Superhero hold w/ weight Push ups 1 min Hollow hold

Nuclear Core 10/25/21

10/25/21 Nuclear Core Warm up: 30 sec-1 min x 2R Jumping Jacks - plank Sit ups - side plank (30 sec each) Russian twist - boat pose Workout (45-15) x 2: Knee tucks Lifted legs dB crunches Leg double circles Sit up OH press Flutter kicks Plank sawing single leg Alt. Ankle reach Superhero pulse Side crunch

Nuclear Core 11/01/21

11/01/21 Nuclear Core WARM UP: 30 sec 3R Jumping Jacks Sit ups Russian Twists Boat Pose WORKOUT: (45-15) 2R: Standing DB Rainbows 1-arm half Get Ups L 1-arm half Get Ups R Side KTC Cross Sit Ups Bicycles Super Heroes DB Hold Rotations Swings

Nuclear Core 11/08/21

11/08/21 Nuclear Core Equipment: DBs or KB Warm Up: Windmills Reach Thrus Predator Stepouts Bird Dog Dead Bugs Jog Lunges Workout: 40/20 3R w/ weight Windmill Squats 1 Leg Glute Bridges Flutter Kicks KB Swings Stir the Pot (standing) Hay Bailers 007 Lunges Wood Chop Rest

Nuclear Core 11/15/21

Nuclear core 11/15/21 Equipment: BODYWEIGHT Warm Up Jog Windmills Reach Thrus Bird Dog Dead Bugs Workout: 40/20 2R Side v-ups Elbow plank leg circle Lifted legs left and right reach Little Mermaid Seated claps 40/20 2R Double rainbows Shoulder taps (ankle taps) Side plank leg lift Frog jumps (side high knees) Hollow rock

Nuclear Core 11/22/21

Nuclear Core 11/22/21 Equipment: Any Weight Warm Up: 30 secs 3R Jog
 Reach Thrus 
Windmills 
Cross Jacks Workout: 30-30-30-30 Hollow Flutters 
Star Crunches V-Ups 
30-30-30-30 
DB 007 Back Lunges 
DB Rotations 
Front Raise Squats 
30-30-30-30 
OH Side Lunges 
OH High Knees 
OH Jacks



Nuclear Core 11/29/21

11/28/21 Nuclear Core Equipment: DBs Warm Up: 30 secs 3R Jumping Jacks Knee to Elbows Predator step outs Flutter kicks Workout: 40/20 3R Hay bailers Predator jacks Heartbeat Back lunges Kneeling DB twist 7 min ladder Crunch Sit-up Leg Lift Jack Knife Get ups

Nuclear Core 12/06/21

12/06/21 Nuclear core Equipment: DB or ball Warm up: 1 min each: Runner lunge stretch Scorpions Half dive bombers Inchworms Reach thrus Jump rope Workout: 30-30-30 x 3 R Db sit ups - Seated DB rainbows Then 1 min bicycle Elbow plank hip twist - kneeling dynamic dB twist Then1 min plank back taps Side v-ups l - side v ups r - supine ankle taps Then 1 min hollow rock

Nuclear Core 12/13/21

12/13/21 Nuclear Core Equipment: any weight Warm Up: 30-30-30 x 2 Windmill - plank hold - split jacks Crunches - hollow hold - alt. Leg lift Workout: Each minute start with: 5 sit ups Then: 40-20 x 3 Cross crunch Flutter kicks Each minute start with: 5 super hero’s Then: 40-20 x 3 Elbow to elbow plank Plank jacks Each minute start with: 1 burpee Then: 40-20 x 3 Front hold squats Bicycles

Nuclear Core 12/20/21

12/20/21 Nuclear Core Equipment: any weight Warm Up: 30-30-30 x 2: Inchworm - plank sawing - spider knee tucks Sit ups - leg lift - bicycle Workout: 1.5 EMOM: 15 DB to feet 15 DB jackknives 10 elbow plank twisting jacks 30 FB crunches 20 side plank arm drivers 20 seated ankle taps Time remaining: Plank hold Bicycle Hollow rock

Nuclear Core 12/27/21

12/27/21 Nuclear Core Equipment: any weight Warm Up: about 40 sec each Hip rotations Side reaches Reaches thru Inchworms Superhero’s Knee tucks Plank hold 1 min Workout: 3x30-30-30-30: 1-2-3 crunch - Russian twist - Bicycle Side v-up L - Side v-up R - Star crunch Sit up OH press - Flutter kicks - Sit ups heartbeat

Light Speed 08/18/20

08/18/2020Light Speed CardioEquipment: Ball (or Dbs)Warm UP:Ball big circlesSide twistsSquatsRainbowsSit upsWorkout: 3 Rounds:20 Slamballs or up-downs12 Single arm row (or not) single leg deadlifts20 Sit up OH press15 Wall balls or thrusters12 Skater high knees20 Ball or DB plank rolls1 Min rest or run

Light Speed 8/25/20

Light Speed 8/25/20Equipment: Mat, Optional Light DBsWARM UP:Arm CirclesHigh KneesButt KickersHam StretchesSquat PulseCalf RaisesBack Lunges to Knee DriveWORKOUT:Tabata 20/10 x4RJump RopeUp/Downs----------Split Cross FootworkMonster Walk-----------Jump BlocksSkaters----------Penguin TapsSkips----------SprintsBurpees

Light Speed 09/08/2020

Light speed 09/08/2020Equipment: Mat, DBs WARM UP:WindmillJB lungesReach thrusStanding leg circles WORKOUT: 40-20 3RSquat toe touch4–point punchSL deadlift + press 40-20 3RSkiersBack lunge front circleJump walk backs 40-20 3RFront and side dB raises in lungeSkatersSquat jacks

Light Speed 09/15/2020

Light Speed Cardio 09/15/20Equipment: Mat, DBs WARM UP: Tabata 20-10 2RSplit jacksCross Jacks----------Sumo PulsesKazak----------Split Pulse LSplit Pulse R WORKOUT:Tabata 20-10 4R: Squat kickbacksHaybailers (from a lunge) Prisoner get ups (V-ups)Jump lunges Single arm swing4-point knee tucks Predator jacksSide lunge biceps curl

Light Speed 09/29/2020

09/29/2020Light SpeedWarm up:Tabata 20-10Good morningsHigh kneesSquat walkInchworms7-6-5 mins AMRAP10 jump squat40 bicycles20 back lunge front reach20 squat side leg lift10 Santana push ups20 mountain climbers20 skiers6 Get Ups50 jump rope

Light Speed 09/22/20

09/22/2020Light speedkb, DB, matWarm upBoot strappersFront lungeWindmillSkatersWorkout:Ladder CircuitBurpee (jump squat)SwingsPunches16-14-12:ThrustersSeated rowsBack lungeSA SnatchPlank jacks (x2 scissors)Hang cleansSit ups

Light Speed 09/01/20

Light Speed 09/01/20Equipment: Mat, Light DBsWARM UP:30 Secs. Each 3R1. Run in Place2. High Knees3. Butt Kickers4. SkipsWORKOUT:30 Secs. Each 3R1. Push Ups2. Air Squats3. Sit Ups4. Jump Rope5. Rest30 Secs. Each 3R1. Inch Worm2. Jump Squats3. Jack Knives4. Lunge Drives5. Rest30 Secs. Each 3R1. Punches2. Slams3. Thrusters4. Swings5. Rest

Light Speed 10/20/20

10/20/2020Light Speed CardioEquipment: DBsWarm Up:Tabata:SquatsBootstrappersJumping jacksJB lungesWorkout:Circuit (45-15):Back lunge hopsSit up punchBunny hops (side to side jumps)Skiers180 jump squatsInchworms (V-ups)Press jacks

Light Speed 10/27/20

10/27/2020Light Speed CardioEquipment: DBs or slamballWarm Up: 30-30-30-30 x 3 roundsOver under fenceSquat deadliftsJumping jacksWorkout:4 Rounds EMOM:6 x 3-side hops burpee6 per side SL deadlift + OH press16 Russian squat dance16 Downward dog ankle taps (24 Standing ankle taps)16 Side 4 step shuffle

Light Speed 10/13/20

10/13/2020Light SpeedEquipment: Chair or bench, light dumbells, mat, smile!Warm Up: 1 min eachWall sitMonster walkHands to feetLeg rainbowsSuperhero circlesPush up shoulder tapsWorkout 40-20:Step up back lunge SL triceps dips Front leg circlesBench 4-point knee tucks (elbow to knee squats)Seated straight let OH pressTippy toes

Light Speed 10/06/20

Light Speed 10/06/2020Warm UpSally go up:Goblet squatCommando plankSumo high pullJackknifeWorkout:2MOM (1.5 mins work - 30 sec rest x 3):20 slamballs 20 predator jacks10 curtsy lunge + side leg lift (e.s.)30 Bearcrawl shoulder taps6 pistol get ups40 heartbeat jacks

Light Speed 11/03/2020

11/03/2020Light SpeedEquipment: Slamball or dumbellsWarm up: Tabata 20-10Good morningsHigh kneesSquat walkInchwormsWorkout: 2MOM (1.5 mins work - 30 sec rest)High kneesSkatersTippy toes20 slamballs (or 6 burpees)10 back lunge front reach15 squat punch10 Santana push ups (ball to feet)20 mountain climbers ( 12 jump lunge)20 skiers

Light Speed 11/10/2020

11/10/2020Light SpeedEquipment: slamball or pair of dumbellsWarm Up:Tabata 20-10:Side plank walk (hold)Squat kick backSplit jacksQuick feetWorkout:4x EMOM Circuit:40 Butt kick jumps (80 alt.)25 slamballs (weighted lunge pulse per side)40 Russian twists20 Squat front kick10 push up toe touch

Light Speed 11/17/20

11/17/2020Light SpeedEquipment: DBsWarm Up: TabataJumping jacksBack lunge front reachDynamic side twistsPush upsWorkout:30-30-30:SkatersPlank jack jumping jack3- pulse Jump Squat Reverse dead bugSkiersBent over punchesSplit squat DB floor to OHCross Jacks

Light Speed 11/24/20

11/24/20Light SpeedEquipment: (optional) KB, DBsWarm Up:30 sec:Squat twistBack lunge front reachKazak squatsToe touchWorkout:8 AMRAP:10 cross squat jumps (curtsy lunges)16 reptile knee tucks (star crunches)20 penguin taps7 AMRAP:10 bunny hops (20 side hops)16 ankle tap sit ups20 Skaters6 AMRAP:10 donkey hops (20 butt kicks)16 American swings20 Predator Jacks

Light Speed 12/01/20

12/01/20Light SpeedEquipment: KB, Slamball, DBsWarm Up:SquatsInchwormsHalf DivebombersSit ups with twistWorkout: 4 rounds 45-15KB swingsFrog jumps (front-back squat)Tippy ToesLunge thrusterSlamballs (up downs)4-point hops1 min rest

Light Speed 12/08/20

12/08/20Light SpeedEquipment: body weightWarm Up:Tabata 8:SquatsCircle JackknifePrisoner side high kneesWall sprintWorkout: Emom 6 mins8 Santana burpees20 Squat jacks8 3-pulse jump lunge20 toe touch (standing leg circles)8 orangutan burpees20 side shuffle hops

Light Speed 12/15/20

12/15/20Light SpeedEquipment: DBs, KB (optional)Warm Up: 30-30-30-30Reach through JB lungesOver under the fenceWorkout:40-20 Circuit:Squat Alt. Cross PunchPlank jacks 3-lunge jump + reachSeated bicycleDB swingsPredator jacks

Light Speed 12/22/20

12/22/20Light SpeedEquipment: light DBsWarm Up:30 sec x 2:JogSquat InchwormWorkout:Tabata 20-10:SL deadlift + rowCross jacks1 min jump ropeDB Santana planks (windmill)Back lunge press1 min high kneesSeated rowPress jacks1 min wall sprintSide lunge biceps curlUp downs1 min Split jacks

Light Speed 12/29/20

12/29/20Light Speed CardioEquipment: lighter DBsWarm Up:Tabata:Jumping jacksSide lungeUp downsKnee tucks (bicycles)Workout: 30-30-30Toe taps - Squat punchesSkiers - DB back lungeElbow plank hip twist - frog jumpsCross jacks - 3-pulse jump squatSkaters - Mountain climbers

Light Speed 01/05/21

01/05/21Light SpeedEquipment: Balance board, old cushion, ball or DBWarm Up:Side twistsFront bow lungesSquat to deadliftBack lunge front kickWorkout:30-30-30-30:Knee tucks - burpees - Front Jacks Split Squat L - Split Squat R - ShuffleFront jump walk back - Press Jacks - SA push ups

Light Speed 01/12/21

01/12/21Light SpeedEquipment: DBs or BarWarm Up:2 mins:10 each:SquatsPush ups2 mins:20 each:Knee tucksJumping jacks2 mins: 40 each:ScissorsHigh kneesWorkout:40-20 x 3 rounds:Lunge thrustersPush Up + 2 shoulder tapsJackknifesKazak biceps curlsGet ups (hollow rocks)Bunny hopsBent over row push upsHands to feet

Light Speed 01/19/21

01/19/21Light SpeedEquipment: none neededWarm Up:Leg swingsFast windmillJB lungesOver under fenceBurpeesWorkout:8 Jackknife + V-Up8 Curtsy lunge + side leg lift25 plank jacks10 Superhero push ups20 Cross jump squats50 dead bugs

Light Speed 01/26/21

01/26/21Light SpeedEquipment: noneWarm Up:8-7-..1:Jump squatsPush UpsStar crunchesWorkout:30-30-30Jumping jacks - commando planksJump rope - squat front kickBicycles - Toe tapsHigh knees - Up downs

Light Speed 02/02/21

02/02/21Light SpeedEquipment: DBs, optional KBWarm Up:30 sec. x 2 rounds:InchwormsSquatsKnee tucksPush upsWorkout:2MOM (+ 30 sec rest between rounds):20 Skiers10 Front hold back lunge20 Skaters10 KB swings20 Predator jacks10 Shoulder squatsThen:Toe tapsHigh kneesWall sprint

Light Speed 02/09/21

02/09/21Light SpeedEquipment: DBsWarm Up: TabataJumping jacksBack lunge front reachDynamic side twistsPush upsWorkout:30-30-30 x 4:Skaters (Russian twist)Commando jacksSkiersSplit squat DB floor to OHCross Jacks (DB arm abduction)Spider-Man lunges (push ups)

Light Speed 02/16/21

02/16/21Light SpeedEquipment: light DBsWarm Up: 1 mins eachCat - camelsBearcrawl step outsStraight leg sit upsSquat walkSide lunge jumpWorkout:30-30-30 x 3Jump rope - Reptile knee tucksThrusters - Press jacksAnkle sit ups - Superhero’sSquat front kick - Split jacksDBs swings - OH high knees

Light Speed 02/23/21

02/23/21Light SpeedEquipment: light DBsWarm Up: 30 sec each x 2Deep squat stretchBoot strappersOver under fenceInchwormsToe touchWorkout:AMRAP 710 Squat toe touch20 Squat hold biceps curls30 SkatersAMRAP 730 Predator jacks20 Back lunge front kick10 Jump walk backsAMRAP 720 Lunge press20 Sit up punch20 Squat kick backs

Light Speed 03/02/21

03/02/21Light SpeedEquipment: DBs or slamballWarm Up: 30-30-30-15 x 3 roundsOver under fenceSquat deadliftsJumping jacksWorkout:4 Rounds EMOM:6 x 3-side hops burpee20 Sit up twist12 SL deadlift + OH press12 Squat to swing12 Side lunge hops

Light Speed 03/09/21

03/09/21Light SpeedEquipment: slamball or a pair of DBsWARM UP: 6 mins cap:5-4-3-2-1:InchwormsBack lunge (E.S.)Prisoner squatsPush UpsWORKOUT:6 mins AMRAP15 Slamballs10 Push up shoulder taps40 Toe taps10 Shoulder Squats20 Sit up ankle taps30 Skaters15 Ball Jump Swings10 Haybailers per side20 Squat jacks

Light Speed 03/16/21

03/16/21Light SpeedEquipment: DBsWARM UP:Reach thrusJB lungesHip rotationsArm circles3 mins of:10 front kicks20 front punches30 jumping jacksWORKOUT:Tabata 20-10 - 4 Mins:SkiersSplit haybailersMonster WalkFrog jumpSkatersBurpeesKazak SquatsCross jacksThrusters4-point punches

Light Speed 03/23/21

03/23/21 Light SpeedEquipment: KB or DBs WARM UP:Good mornings Hip rotations Reach Throughs Lunge twists Squat front raiseInchworms Knee tucks WORKOUT: 3 x 30-30-30: Sumo high pull - Halos Walk backs - 180 Jump squatsSit up heartbeat - Plank jacksPredator jacks - Prisoner squatsKB swings - Rainbows

Light Speed 03/30/21

02/30/21Light SpeedEquipment: DBsWARM UP: MOBILITY2 ROUNDS 30-30-30Reach through JB lungesJumping jacksWORKOUT:40-20 CIRCUIT:Squat side leg liftPlank jacks 3-jump lunge + reachSeated bicycleSkiersShoulder taps (punches)

Light Speed Cardio 04/06/21

04/06/21Light SpeedEquipment: slamball or DBsWarm Up: 5-4-3-2-1SquatsInchworms (Sit Ups)Push ups (Leg Lifts)Workout:4 mins EMOM:10 Slamballs (squat swings)10 Heartbeat back lunges1 Ball Burpee30 Skaters10 Jump squats30 Ball Knee tucks3 Get ups (10 sit ups)15 KTC10 Wall balls10 Halos

Light Speed 04/13/21

Light Speed04/13/21 Equipment: DBsWARM UP:Hip rotationsSide twistsFront and back kicksTempo squatsJB lungesJump Rope WORKOUT:40-20 x 3RunnersDB swingsToe tapsSkiersSplit jacksUppercut punches COOL DOWN 

Light Speed 04/20/21

04/20/21Light Speed CardioEquipment: Mat, DBsWarm Up: 2 roundsArm circlesOver under fenceInchwormsSquat side leg liftWorkout:Tabata 20-10:High kneesSquat driving wheelSpider-Man push ups (star crunches)Prisoner get ups (V-ups)Jump lunges4-point hops4-point knee tucksPredator jacksSide lunge biceps curl

Light Speed 04/27/21

04/27/21Light SpeedEquipment: DBs or SlamballWarm Up:Cat CamelLunge reach outsPrisoner squat + twistFull body circlesHigh kneesSquat jacksWorkout:30-30-30-30:Up downs with dB pressBack lunge side kick LBack lunge side kick RShoulder SquatsPlank ball rollSplit jacksSlamballs OH lunge LOH lunge R

Light Speed 05/04/21

05/04/21Light Speed  Equipment: Light DBs WARM UP: 30 secs 3RJumping JacksSquatsPush Ups/ ThrustersUp Downs/ V-Ups-Jack knives WORKOUT : Tabata 20/10 8 MinSquat PunchesStanding Russians Press JacksSide lunge Press Battle RopesHigh knee rainbows

Light Speed 05/11/21

5/11/21Light Speed Equipment: DBsWarm Up:30 sec x 3 rounds:Circle JackknifePrisoner squat + side high kneesWall sprintWorkout: Emom 6 mins20 Squat jacks6 burpees (chest press + leg lift)20 toe touch (standing leg circles)20 DB squat swings8 orangutan burpees (16 front back jump squats)20 side shuffle hops

Light Speed 05/18/21

05/18/21Light SpeedEquipment: DBsWARM UP:TABATA:Squat leg circlePlank jacks (jacks)Push up pulse (Bent over pulses)Split jacksWORKOUT:4 MINS AMRAPS:40 knee tucks (high knees)8 Push up toe reach 10 lunge rainbows8 frog jumps 15 FB crunches5 get ups (10 hollow rocks) 20 jump squats20 skiers 3 burpees (8 thrusters)10 cross sit ups 

Light Speed 05/25/21

05/25/21Light SpeedEquipment: body weightWARM UP:1 MIN EACH:Plank holdJump ropeSquat holdCommando plankSide hopsBurpeesWORKOUT: 3 ROUNDS30-30-30:Squat side leg lift - 180 squat jumpsSit up ankle taps - BicyclesUp downs - Back lunge skipsSkaters - Side push ups 

Light Speed 06/01/21

06/01/21Light SpeedEquipment: Slamball (optional), DBs WARM UP:Ladder: 10-9-8-...-1:SquatsBoot strappersShoulder tapsSit ups WORKOUT:3x 40-20 Circuit:Side lunge high kneesSlamballs Push up ball rollSit ups w/DB twistWallballsFigure 8In-out jump squatRest  

Light Speed 06/08/21

06/08/21Light SpeedEquipment: DBsWARM UP:Dynamic mobility3 rounds: 30 sec. eachJB lungesUp downsToe tapsWORKOUT:3 ROUNDS: 30-30-30Triceps kickbacks stepbacksStr. Arm pulsesRestBicyclesBoatposeRestSkiersFront holdRestSquat pulsesSquat holdRestGet upsHollow holdRest

Light Speed 06/15/21

06/15/21 Light Speed Equipment: KB or DBs Warm Up: 3 rounds 30-30-30-30-15 Wall sprint Squat leg circle Inchworms Wide push ups Workout: 3x30-30-30-30: SA KB swing L - SA KB swing R - Commando jacks KB Squat to Goblet squat - Push up 4-knee tucks - Bunny hops Splusters L - Splusters R - Burpees over KB

Light Speed 06/22/21

06/22/21 Light Speed Equipment: DBs WARM UP: 5-4-3-2-1 Jump walk backs Push ups Prisoner squats Then: 3 rounds 30 jump rope 30 shoulder taps WORKOUT: Tabata 20-10: Shoulder squats Half-squat driving wheel Skaters Haybailers JB lunges 4-point hops OH squats 4-point knee tucks Predator jacks

Light Speed 06/29/21

06/29/21 Light Speed Equipment: Slamball or heavy DB or KB WARM UP: 5 mins AMRAP 20 each: Squat front kicks Shoulder taps Seated leg circles WORKOUT: 6 mins EMOM 25 KB swings 6 burpees over KB 16 Plank rows 16 Wall balls 20 Slamballs 40 Tabletop DB crunches

Light Speed 07/13/21

07/13/21 Light Speed Equipment: Slamball or DBs WARM UP: EMOM 3-4-5: Push ups Up downs Squats Rest of time jog Get ups Back lunges Rest of time: Shuffle high knees WORKOUT: 30-30-30-30X3 Slamballs (jump squat swings) Downward dog knee tucks (Squat knee to elbow) L Downward dog knee tucks (Squat knee to elbow) R Squat toe touch Bearcrawl (Plank sawing) Standing dynamic twists Crabwalk (Skiers) Lunge bent over punches L Lunge bent over punches R

Light Speed 07/20/21

Light Speed 07/20/21 Equipment: Bodyweight Warm Up: 3 min AMRAP: 10 each: Sit up Glute bridge KTC 20 each: Jumping jacks Squats Plank jacks Workout: EMOM 6: 6 Push up + toe touch 10 triple split jack front kicks 20 Skater reach downs 50 Dead bugs 16 Back lunge + side kick 6 Push up + knee tucks

Light Speed 07/27/21

07/27/21 Light Speed Equipment: DBs Warm Up: EMOM 2 rounds 10 Squats - Squat pulses 3 Inchworms - Knee tucks 5 Push ups - Plank jacks 3 Burpees - Jump rope Workout: EMOM 5 6 DB to feet 6 Glute bridges 6 OH press sit ups 6 Thrusters 6 DB swings 6 Skiers 6 Commando planks 6 Plank jacks 6 Push ups 6 Splusters L 6 Splusters R 6 Front-back squat jumps

Light Speed 08/03/21

08/03/21 Light Speed Equipment: medium-heavy dumbells WARM UP: Tabata 3 rounds: Squat Push up knee tucks Alt. Lunges Press jacks WORKOUT: 7 min AMRAP: 20 Curtsy lunge side leg lift 16 Alt. DB snatches 50 Toe taps 20 SL deadlifts 16 Thrusters 50 bicycles 20 Side lunge side kicks 16 Bent over rows 50 Cross jacks

Light Speed 08/10/21

08/10/21 Light Speed Equipment: optional band WARM UP: Runner lunge stretches Squat + lunge Inchworm to superhero Sit up punch Wall sprint WORKOUT: Tabata 6 mins: SL banded row + deadlift Banded bicycles Banded side plank walk Squat side leg raise Lunge hold banded triceps extension Banded high knee + abduction Banded flutter kicks Back lunge front kick Banded jumping jacks Banded monster walk

Light Speed 08/17/21

Light Speed 08/17/21 Equipment: DBs Warm Up: 30 secs 2R Jog Air Squats Side Lunges Jump Rope Cross Jacks Reach Thrus Workout: 1.5 EMOM 3R: 20 SA DB swings 10 Back lunges + Squat 20 SA OH squats 20 Skaters 20 SA Lunge thrusters 5 Burpees Rest of Round: 1. Toe Taps 2. Jumping Jacks 3. Jump Rope

Light Speed 08/24/21

08/24/21 Light Speed Equipment: light DBs Warm Up: 1 min each Squat side leg lift Commando planks Reverse dead bugs Sit ups Get ups High knees Workout: 6-5-4-3-2-1: 1. Up downs Then: 45-15 Skaters DB Jackknives 2. Thrusters Then: 45-15 Knee tucks Squat walk 3. Mountain climbers Then: 45-15 Press jacks Skiers

Light Speed 08/31/21

08/31/21 Light Speed Equipment: Warm Up: Mobility Buy in: 6 mins 20 Up downs 50 Squats 20 Push ups 50 Sit ups Workout: 4 mins AMRAP: 8 Commando shoulder taps 16 Squat side leg lift Then: 1 min rest 4 mins EMOM: 5 Push ups 20 Cross jacks 4 mins AMRAP: 10 Side lunge + high knee hop 10 Toe touch Then: 1 min rest 4 mins EMOM: 20 Split jacks 10 Plank back taps Super 2 AMRAP: 3 Burpees 20 Skaters

Light Speed 09/07/21

09/07/21 Light speed cardio Equipment: DBs Warm Up: 5-4-3-2-1: Squat Inchworm (Sit ups) Plank jack Push up (Seated punches) Workout: AMRAP 7 10 Squat toe touch 20 Plank jacks 30 Skaters AMRAP 7 30 Flutter kicks 20 Skiers 10 Front-back jump squats AMRAP 7 20 Front and side dB raises in lunge 20 Squat kick backs 10 Plank DB push-pulls

Light Speed 09/14/21

09/14/21 Light Speed Equipment: KB or heavy DBs WARM UP: Squats Sit up Fire hydrants Shoulder taps Bearcrawl Skaters Split jacks WORKOUT: 30-30-30-30: Squat front kick - Inchworms - Quick feet Sumo squat SA high pull - Front raise - KB swing Russian twist - V-ups - Deadbug

Light Speed 09/21/21

09/21/21 Light Speed Equipment: Bodyweight WARM UP: 30-30-30-30-30 x 3: Jog Squats Inchworms Jumping jacks WORKOUT: 2.5 EMOM x 3R: 30 mountain climbers 6 push up + toe touch Then: jump rope 10 Squat front + side kick 10 4-point knee tucks Then: lunges 15 push ups 20 Glute bridge leg abduction Then: Plank jacks

Light Speed 09/28/21

09/28/21 Light Speed Equipment: optional KB or DBs WARM UP: Tabata 6 mins: Squats Plank jacks (Jumping jacks) Push ups (Punches) Split jacks WORKOUT: 5 EMOM x 4: 25 KB swings 60 knee tucks 15 Sumo Squat high pull 25 sit ups 60 Jumping jacks

Light Speed 10/05/21

Light Speed 10/05/21 Equipment: Light DBs Warm Up: Tabata 4R Jump Rope Quick Feet Cross Jacks Split Pulses Workout: AMRAP 7 Min. 30 High Knees 20 Power Skips 10 Skaters AMRAP 7 Min. 20 Curl Lunges 20 Press Jacks 20 Predator Step Outs AMRAP 7 Min. 5 Push Ups 10 Sit Ups 20 Squats

Light Speed 10/12/21

10/12/21 Light Speed Equipment: DBs Warm Up: Jog
High Knees Butt Kickers Skips
Monster Walks Duck Walks
Dead Bugs Full Body Crunches Workout: Tabata 6 mins 4 rounds: Skiers Twisting knee tucks Push up rows Tabata 6 mins 4 rounds: SA DB swing SL deadlift Burpees Tabata 6 mins 4 rounds: Skaters Walking OH lunges Sumo squat + DB circle

Light Speed 10/19/21

10/19/21 Light Speed Equipment: pair of medium heavy DBs Warm Up: Tabata 6 mins: Sit up punch Crab walk outs (Glute bridge walk outs) Bearcrawl (Monster walk) Burpees Workout: 7 mins AMRAP 15 Thrusters 10 Side lunge biceps curl 5 Get ups 10 SA DB snatch to squat 10 push up jacks 20 DB split squats 20 DB double swings 20 Back lunge heartbeats 10 Frog jumps

Light Speed 10/26/21

10/26/21 Light Speed Equipment: DBs Warm up: 3 rounds of: 8 side lunges 6 inchworms w/push up 30 prisoner high knees Workout: Circuit EMOM 4 rounds: 14 Curtsy lunge + side lift 40 Bearcrawl shoulder taps 20 Lunge hold side DB raise 60 Bicycles 6 Jack burpees 1 min rest

Light Speed 11/02/21

11/02/21 Light Speed Equipment: Light DBs (optional) Warm Up: 30-30-30-30 3R Squats-Press Jacks-High Knees Workout: AMRAP 6MIN 3 Burpees 20 Skiers 40 Push Up Pulse AMRAP 8MIN 40 Skips 40 Cross Jacks 40 Toe Taps AMRAP 6MIN 09 Up/Downs 15 V-Ups 21 Star Jacks

Light Speed 11/09/21

11/09/21 Light Speed Equipment: light DBs Warm Up: Lunge to hams stretch Half Divebombers Scorpions 20-20-20 x 2 rounds: Squat high knee - punches - knee tucks Workout: Tabata 6 mins: SA spluster L SA spluster R Downward dog push up (Dive bombers) Jump Squat Cross crunches w/DBs Alt. Leg lift Wide push up Plank jacks Mountain climbers Bearcrawl shoulder taps Press jacks w/DBs Front hold back lunge

Light Speed 11/16/21

11/16/21 Light Speed Equipment: DBs Warm Up: 5 mins cap - 3 rounds: 3 inchworms 20 fire hydrants 10 mountain climbers 20 split jacks Workout: For the rest of time do: 1st round: sit ups 2nd round: squats 3rd round: burpees 1.5 MOM: 10 curtsy lunges 20 press jacks 20 toe touches 10 commando planks 20 kneeling DBs swings 10 front-back jump squats

Light Speed 11/23/21

11/23/21 Light Speed Equipment: Bodyweight Warm Up: Leg swings Good mornings Windmills 3 mins: 10 sit up punch 10 glute bridge 10 leg lift 10 superhero’s Workout: AMRAP 5 mins 30 tippy toes 10 Back lunge front circle 5 jump walk backs 1 min rest 20 skaters 10 Crabwalk outs 5 push ups + 4 knee tucks 1 min rest 5 V-ups 3 get ups 20 bicycles 1 min rest 3 Spider-Man burpees 10 triple pulse jump squats 20 high knees

Light Speed 11/30/21

11/30/21 Light Speed Equipment: Warm Up:
30 sec:
Squats
Back lunge front reach
Kazak squats
Frankenstein 
Workout:
7 AMRAP:
10 curtsy to side lunges
16 star crunches
20 penguin taps/ 40 singles
 6 AMRAP:
10 Shuffle Blocks
16 Ankle tap sit ups
20 Skiers 5 AMRAP:
10 Donkey hops (20 butt kicks)
16 KB swings
20 Split Jacks Tabata 4 Min Sprints

Light Speed 12/07/21

12/07/21
Light Speed Equipment: Body weight Warm Up: 30 sec 2R Jog Frakensteins Lunges Walking Bows Kazak Squats Jumping Jacks Workout: Tabata 4min Jump Squats Skips Tabata 4min Skaters Monster Walk 40/20 3R Cross V Ups Mountain Climbers Crab Walks Frog Jumps

Light Speed 12/14/21

Light Speed 12/14/21 Equipment: Light DB Warm Up: 30 sec each: Over under fence Good mornings Prisoner squats Inchworms Little mermaids Knee tucks Workout: 7 mins cap 3 rounds: 30 skaters 20 back lunge front kick 10 push up knee tucks For the rest of time: jump rope 30 press jacks 20 side lunge side kick 10 commando planks For the rest of time: jumping jacks 30 skiers 20 squat kickback 10 4-point punch For the rest of time: high knees

Light Speed 12/21/21

12/21/21 Light Speed Equipment: Warm Up: EMOM 10 squats - Jog 5 up downs - Quick feet 10 lunges - Jumping Jacks 5 push ups - Frankensteins 10 sit ups - Get ups Workout: 45-15 Circuit x 3 rounds: KB swings Jump walk backs SA F&S lunge Star crunches Kickback step backs Predator jacks Get ups

Light Speed 12/28/21

12/28/21 Light Speed Equipment: DBs Warm Up: 2 rounds 20 sec each: Squat - press jacks - Lunge - knee tucks - burpees Jump Rope 1 Min. Workout: 30-30-30-30x3 Side squat walk Plank jacks Push ups Seated punches Kneeling swings Thrusters Shuffle Curtsy lunges Squat jacks

Power Up 08/26/20

08/26/2020Power UpWarm up:Ankle rotationsKnee rotationsHip rotationsOver underMonster walkSplit jacksWorkout:15 deadlifts (reg, nar, sumo)40 reverse scissors20 front squats12 curtsy jump overs12 single leg glute bridge (e.s.)10 triple pulse jump squat

Power Up 08/19/20

08/19/2020Power UpWarm up:Hams stretch, quad stretch, piriformis stretch, kazak stretch, split jacks, sumo squats, mountain climbers6 AMRAP:30 sumo squat pulses - mountain climbers - glute bridges 20 narrow good mornings - JB lunges - high knee jumps10 ninja squats - single leg glute abductions (e.s.) - plank leg rainbows (e.s.)

Power Up 09/02/2020

09/02/2020Power Up Equipment: Mat, DBsWARM UP:20 leg swings20 leg raise front and side20 squats20 lungesWORKOUT:6 AMRAP:20 fire hydrants (e.s.)10 x 1.5 squats10 side lunge with OH press across (e.s.)6 AMRAP:30 seated scissors20 squat kickback10 front lunge (e.s.)6 AMRAP:50 squat hold punches20 glute bridge knee abduction10 side lunge side kick (e.s.)

Power up 09/09/2020

09/09/2020Power UpWarm upTabata 20-10Monster walkJump rope180-squatsJump lungeWorkout:30-30-30-30Front squat - fast air squat - jump squatWeighted calf raise - calf raise pulse - ankle jumpsL&R Split squat - split squat pulse - split squat butt kick

Power Up 9/23/20

09/23/2020Power UpEquipment: Mat, any weightWARM UP: 30 sec x 2High KneesAir SquatsJUMP ropeOH Squat front reachGate OpenersGood MorningsWORKOUT:30-30-30 x 3RSide Squat Jump - Quick FeetCurtsy Squats - ShuffleSL Deadlift - Squat HoldSquat Back Lunge - Power SkipsGlute Bridge - Seated Bicycles

Power up 9/30/20

Power up 9/30/20Equipment: mat, dumbbellsWarm upTabata 20/10 x 4Jump rope High knees Jumping jacksAir squatsWorkout40/20 x2 eachCalf raises normalCalf raises inCalf raises outSquats slowSquats fastSquat eccentricSumo pulsesSquat pulsesAlt lungesSL deadliftSuitcase squat SL DL to Squat

Power Up 09/16/20

09/16/2020Power UpWarm up:20 each:All four leg pulses, fire hydrants, deadlifts+squat2.5 MOMs:Quick feetBoot strappersWall sit10 SL deadlifts/side20 Leg rainbows8 SA OH alt. Lunges/side20 SL glute bridge raises/side20 in-out jump squats (or 10 sumo + 10 narrow squats)30 SL calf raises/side

Power Up 10/21/20

10/21/2020Power UpEquipment: DBs or BarWarm Up: 5 mins cap7-5-3:SquatSide lungeFront lungeWorkout: 30-30-30 - 3 rounds:Thrusters - Squat hold step backSumo squat - Squat jacksL Split squat - Split jacksR Split squat - Split jacksHam Glute-Bridge L - Ham-Glute Bridge R

Power Up 10/28/20

10/28/2020Power UpEquipment: Band (optional)Warm Up: 1 min eachAnkle, knee, hip circlesSide LungesDeep squat holdBoot strappersJog-quickfeet-jogWorkout 40-20 x3R:Side lunge + Knee DriveCurtsy + Leg RaiseIn-out squat jumpWall sprintBand monster walk3-pulse jump lunge

Power Up 10/14/20

10/14/2020Power UpEquipment: Band, DBs, BarWarm Up: 3 x 30-30-30-30Side squatsFront, side, back leg liftQuick feetWorkout:6 Mins AMRAPS:12-15-18:SL deadliftsSide lunge high kneeSeated DB knee extensionsBack squatBootstrapper back lungeSide band leg rainbowFire hydrantsGlute bridge knee abductionSL calf raise toes out

Power Up 10/07/20

10/07/2020Power upWarm Up45 sec x 2:Good morningsKazak squats Squat-lunge rotationsQuick feetWorkout:1 min Max squats:4 EMOM: 60% number OH squatsRest of time: butt kicks1 min Max alt. lunges:4 EMOM: 60% number step lungesRest of time: split jacks1 min Max deadlifts:4 EMOM: 60% number single leg deadliftsRest of time: squat pulse1 min Max glute bridges:4 EMOM: 60% number single leg glute bridge Rest of time: glute bridge pulse on toes

Power Up 11/04/2020

11/04/2020Lower Body Power UpEquipment: DBs, bar or KB, foam rollerWarm Up:Foam roller warm upWorkout:7 mins AMRAP 10 thrusters20 side lunge jump30 squat-lunge rotations7 mins AMRAP10 split squats (per side)10 front-back jump squats10 single leg deadlifts (per side)7 mins AMRAP30 narrow stance squat pulses (foam roller)20 sumo heel raises10 x 1.5 squats

Power Up 11/11/20

11/11/2020Power UpEquipment: slamball or other ball, some weights, band or bar (optional)Warm Up: 30 sec x 2 Band (optional) squat walkDeadlift to squatFront lungeFront kick circle backWorkout: 40-20 x 3Back lunge + side kickKTC w/DBWallball burpeesJump ropeStanding leg abduction w/bar or bandSquat jump swingsCurtsy lungesSquat jacks

Power Up 11/18/20

11/18/2020Power UpEquipment: heavy weights; yoga block, low chair or pillowWarm Up:10-8-6:SquatsGood morningsLungesWorkout:4 EMOM:10 slow sumo deadlifts - 5 fast deadlifts10 deep air squats - 5 get ups10 alt SL deadlifts - 10 squat kickbacks10 slow narrow squats - 5 frog jumps

Power Up 11/25/20

11/25/20Power UpEquipment: ( band, bench), DBsWarm Up: 30 sec x 2Good morningsSide LungesJump squatsWorkout: 45-15Band squat kick backsBanded side leg rainbow LBanded side leg rainbow RBench Bulgarian squat LBench Bulgarian squat RDB Squat pulseGlute bridge L legGlute bridge R legPlank banded alt. Leg lift

Power Up 12/02/20

12/02/20Power UpEquipment: Heavy WeightWarm Up:40/20Run Jump RopeSide LungesBack LungesJumping JacksSquatsGood MorningsWorkout:30-30-30 4RWide SL DLSumo SquatsF Lunge to Curtsy LF Lunge to Curtsy RAlt Kazak SquatsSide Squat WalksPenguin Taps/ calf raisesAlt Split Jumps/ Back Lunges

Power Up 12/09/20

12/09/20Power UpEquipment: DBsWarm Up:Ankle and knee rotationsGood morningsSquat walkSplit jacksWorkout:7 mins AMRAP10 deadlift to squat20 JB lunges30 calf raises7 mins AMRAP10 STR. Leg deadlifts20 boot strappers30 glute bridge pulse7 mins AMRAP10 squats back lunge20 skaters30 sumo pulses

Power Up 12/16/20

12/16/20Power UpEquipment: heavy weights, band (optional)Warm Up:20 leg swings20 leg raise front and side20 squats20 lungesWorkout:6 AMRAP:20 fire hydrants (e.s.)10 x 1.5 squats10 side lunge (e.s.)20 seated double rainbows20 squat kickback10 front lunge (e.s.)50 squat pulse20 SL glute bridge (e.s.)20 back lunge side kick

Power Up 12/23/20

12/23/20Power UpEquipment: KB and/or band (optional)Warm Up:RotationsUnder over fenceDeep squat stretchSide squat walkHigh kneesWorkout:4 x 30-30-30Front squat walkBoot strappersFront side lungeJump squatPlié squatsWeighted knee lift (KTC with DB)2 mins wall sit (squat hold) finisher

Power Up 12/30/20

12/30/20Power UpEquipment: weights for deadlift and squatsWarm up:Ankle rotationsKnee rotationsHip rotationsOver underMonster walkSplit jacksWorkout: EMOM x 3 rounds:15 deadlifts (reg, nar, sumo)40 reverse scissors20 front squats12 single leg glute bridge (e.s.)6 side lunge back kick (e.s.)50 squat pulse

Power Up 01/06/21

01/06/21Power UpEquipment: bar or DBsWARM UP20 each:Side to side squatsFront side back leg raiseBear crawl step outsWORKOUT:Circuit 45-15 x 3 roundsGood mornings (deadlift)Front squatBack lungeBear crawl (front squat walk)Glute bridge knee abductionLying KTC + leg lift

Power Up 01/13/21

01/13/21Power UpEquipment: Bench, weightsWarm Up:1 min each:Boot strappersCalf raisesSquat in slow tempoSplit squatsSplit jacksWorkout:EMOM 6 mins:20 Squat + curtsy lunges30 Glute Bridge weighted pulses (bench)8 Bulgarian squats/side20 Seated double rainbows8 Back lunge + front kick/side16 Knees to squats (30 squat pulses)

Inauguration Workout 01/20/21

01/20/21Inauguration WorkoutEquipment: heavy weight, band (optional)Warm Up: 46 glute bridges46 calf raises46 squats46 split jacksWorkout:6 mins AMRAPs:12 Deadlifts 12 Jump squats 12 SL glute bridges (e.s.)20 SL deadlift leg pulses (e.s.)20 fire hydrants (e.s.)20 Russian dance16 Squat side leg lift16 str. Leg deadlift16 Supine split leg rainbows

Power Up 01/27/21

01/27/21Power UpEquipment: heavier weightWarm Up:Hip rotationsAnkle flossing90-90Lunge sit downsSquat jacksWorkout:40-20 x 3:Side lunge + heartbeat 3-pulse jump squatSplit deadliftSumo squat on toes pulseGlute bridge leg abductionReverse scissors

Power Up 02/03/21

02/03/21Power UpEquipment: DBs or barbellWarm up: 1 mins each:Monster walkJump ropeOver under fenceSquat to deadlift30-30-30-30 4RFront squat - fast air squat - jump squatWeighted calf raise - calf raise pulse - ankle jumpsAlternate front lunges - Alt. Side lunges - skips

Power Up 02/10/21

02/10/21Power UpEquipment: DBs, optional bandWarm Up:3 rounds:SquatsJB lungesKnee tucksWorkout: 10 mins TabataStraight leg deadliftBand side plank leg liftSquat pulseBand bicyclesSL calf raiseSL deadliftDB KTCBand squat side leg liftCurtsy lunge pulseMountain climbers

Power Up 02/17/21

02/17/21Power UpEquipment: DBs, Bar, KB or ballWarm Up:Ankle, Knee and Hip rotationsRunner lunge to hams stretchDynamic Figure 4 standing stretchDynamic Quad stretch30-30-30-15 x 2: Jog - Good mornings - Jump SquatsWorkout:40-20 x 3 rounds:Squat back lungeIn-out jump squatGlute bridge on heelsAlt. Back lunge 10-pulseKazak squatsQuick feetWallsit (squat hold) calf raise

Power Up 02/24/21

02/24/21Power UpEquipment: Heavy weights, optional bandWarm Up:20 each: 6 min capSquatsSide lungeFront lungeFire hydrantsSuperheroWorkout: 7 mins Circuit x 3 (1 mins rest between rounds)Str. Leg deadliftSquat jumpsCalf raisesSkipsButterfly glute bridgeSumo squatsShuffle

Power Up 03/03/21

03/03/21Power UpEquipment: DBs or barbellWarm Up:Mobility4 EMOM: add 1 rep to next round5 good mornings5 boot strappers5 jump squatsWorkout:3 rounds of 30-30-30-30:Fire hydrants L - Fire hydrants R - Mountain climbers (jump lunge)Split squat L - Split squat R - Squat - lunge rotationsGlute bridge L - Glute bridge R - Reverse scissors

Power Up 3/10/21

03/10/21Power UpEquipment: DBs, KB or BarbellWARM UP:30-30-30 x 3Prisoner Good morningsSquat side leg liftOver under fenceSplit jacksWORKOUT:Circuit: 4 rounds 40-20 + 1 min restSide lunge + front kick (alternate sides each round)1.5 squatsSL Deadlift (alternate sides each round)Glute bridge walk outSL Calf raise (alternate sides each round)

Power Up 03/17/21

Power Up03/17/21Equipment: DB or Bar (optional Band)WARM UP:30 sec x3JogJumping JacksSquatsBack Lunge
Kazak SquatsJump RopeRest
WORKOUT:20-20-20-30 4RFront / Side / Back Leg RaiseGlute Bridge -Leg Pulse/ Abductions / Calf RaisesSumo -Squat / DL / Calf RaisesJog/ Run / Sprint

Power Up 03/24/21

03/24/21Power UpEquipment: DBs, KB or barbellWARM UP:Hams, quad, piriformis stretch3 Stances:Deep squatsGood morningsWall sit WORKOUT:3 X 40-20:Squat step backsQuick feetStraight leg deadliftCross squat jacksSeated double circlesToe squats

Power Up 03/31/21

03/31/21Power UpEquipment: heavy weights, optional bandWarm Up:20 leg swings20 leg raise front and side20 squats20 lungesWorkout:6 EMOM:30 fire hydrant pulses (e.s.)10 x 1.5 squats20 squat kickback20 KTC with DB50 squat pulse25 glute bridges

Power Up 04/07/21

04/07/21Power Up Equipment: DBs or KB or Bar WARM UP: SquatsGood MorningsDeep squat stretchBoot strappersRunners lunge stretchOver under fenceKazak squats WORKOUT:10 mins Tabata: 20-10 (stay for 2 mins on each movement) In-out jump squatQuick feetKazak squatStraight leg deadliftSquat jacks Front-back jump squatSumo squat hold calf raisesSumo squatSplit jacksRussian dance 

Power Up 04/14/21

04/14/21Power UpEquipment: light DBsWarm Up:Dynamic hams, quad, piriformis stretchesAnkle, knee, hip rollsGood morningsSide squatsMountain climbersWorkout:2 rounds:15 Thrusters30 Sumo squat alt. Calf raise8/side Split squat hold + side dB raise10/side Side leg raise w/DBThen 2 mins squat hold2 Rounds:15 Glute walk outs10/side Figure 4 glute bridges20 Bunny hops (40 side hops)30 SkatersThen 2 mins Boot strappers

Power Up 04/21/21

04/21/21Lower Body Power UpEquipment: Mat, bar (kb, dbs, etc.)WARM UP: 1 min eachJogMonster walkBoot strappersSplit jacksQuick feetWORKOUT:EMOM 6 mins:10 jump squats + 30 squat pulses20 star jacks EMOM 6 mins:40 squat-lunge pulse30 glute bridges EMOM 6 mins:60 calf pulses20 back lunge hops (10 per side) 

Power Up 04/28/21

04/28/21Power UpEquipment: DBs, bar or KBWARM UP:Leg swings front and sideHip rotationsSquat to deadliftThen: Tabata 20-10 x 3Squat jumpSide lunges WORKOUT: 2.5 EMOM  20 Single leg alt. deadlift20 Kazak squats 10 back 3-pulse lunge front kicks (e.s.)20 side squat walk 20 Butterfly bridges10 Commando squats  Remaining Time:Side lunges ankle tapsQuick feetSquat hold heel raises 

Power Up 05/05/21

05/05/21Power UpEquipment: KB, DBs or SlamballWarm Up: 2 rounds:20 Fire hydrants20 Seated leg circles20 Glute bridges20 Squats20 Cross squat jacksWorkout:AMRAP 720 KB or DB swings20 Rotating back lunges 30 Leg rainbows15 KB Sumo squat high pulls20 Side DB lunge high knee20 SL deadlifts15 Goblet squats30 Mountain climbers ( 20 jump lunges)30 Kazak transitions

Power Up 05/12/21

05/12/21Power UpEquipment: bodyweightWARM UP: 20 each x 2 rounds:Glute bridgeGlute bridge step outsSquat side leg liftSL bent over kickbacks WORKOUT: 30-30-30-30 3RHigh knees - Squat-lunge rotations - Squat front kick Back-front lunge L - Back-front lunge R - Jump lunges (Split jacks) Quick feet - Curtsy lunges - In-out jump squat 

Power Up 05/19/21

05/19/21Power UpEquipment: weights for deadlift and squatsWarm up:Ankle rotationsKnee rotationsHip rotationsOver underMonster walkAlt. LungesSquat jacksWorkout: EMOM x 3 rounds:15 deadlifts (reg, nar, sumo)40 reverse scissors20 front squats1 min wallsit12 single leg glute bridge (e.s.)6 side lunge back kick (e.s.)50 squat pulse1 min jump rope

Power Up 05/26/21

05/26/21Power UpEquipment: band, DBs optionalWarm Up: 5 mins cap20 each:SquatLungeSide lungeSquat jacksJump ropeWorkout:6 mins AMRAP:40 side band leg lifts20 KTC50 Squat pulses40 fire hydrants20 leg lifts50 Squat-lunge rotations40 banded bicycles20 glute bridge knee abduction50 calf raises

Power Up 06/02/21

06/02/21Power UpEquipment: KB, Bar or DBs, foam rollerWarm Up:Ankle - knee - hip rotations2 x 30-30-15:Over under fence - Squat to deadliftWall run - leg circles 30-30-30 3R:Sumo deadlift - Calf raiseSplit squat L - Split squat RFoam roller squats - Wallsit calf raiseSL deadlift - Bent over leg pulse (L - R)Glute bridge - Glute hold leg pulse (L-R)

Power Up 06/09/21

06/09/21Power UpEquipment: DBs, KB or BarWarm Up:2 Rounds x 20 each:Fire hydrantsPlank leg pulsesBoot strappersSplit jacksWorkout:4 mins AMRAP:15 Squats30 Skaters10 Glute hold step outs10 Leg lifts + butt lift20 Sumo calf raises16 Curtsy lunges side leg lift10 Front-back jump squats20 Seated double leg circles15 Str. Leg deadlifts20 All-four side leg pulses

Power Up 06/16/21

06/16/21
 Power Up Equipment: 
DBs or KB or Bar , Something to elevate toes/heels Warm Up:
 Tabata 2R
 
Jumping Jacks
 Squats
 Squat Jacks 
Lunges
 Split Jacks
 Sumo Squats 
Cossack Squats 
Predator Jacks WORKOUT:
 40/20 3R Jump Rope
 Wall Calf Raises

 Skips 
Negative DL Glute Walk Out/ Step out
 VMO Squats



Power Up 06/23/21

06/23/21 Power Up Equipment: Bodyweight WARM UP: Ankle, Knee and Hip rotations Runner lunge to hams stretch Dynamic Figure 4 standing stretch Dynamic Quad stretch 30-30-30-15 x 2: Good mornings - Boot strappers - Jump Squats WORKOUT: 40-20 x 3 rounds: Squat lunge rotations Jump squats Glute bridge on toes Alt. Back lunge 10-pulse Kazak squats Quick feet Plié calf raise Rest

Power Up 06/30/21

06/30/21 Power Up Equipment: Bench, weights Warm Up: Mobility movements Jog Good mornings Squats Lunges Squat jacks Workout: 40-20 x 3 Front squats Pistol squats Then: 1 min Wallsit Side lunges SL glute bridge Then: 1 min squat pulse SL deadlift Bulgarian squat Then: 1 min jump squats

Power Up 07/14/2021

07/14/21 Power Up Equipment: barbell or DBs WARM UP: Hip mobility: All four circles 90-90 rotations Runner lunge stretch Boot strappers Good mornings Squats WORKOUT: 40-20 SL DL Front squats Then: 1 min wall sit calf raises Reverse scissors Glute walk outs Then: 1 min Boot strappers Side plank knee raise Supine open rainbow Then: 1 min squat-lunge rotations

Power Up 07/21/21

Power Up 07/21/21 Equipment: heavy weights Warm Up: 2 Rounds Monster walk Kazak squats Reach thrus Alt. Lunge Wall sprint Workout: 30-30-30-30: Mountain climbers - Squat front lunge - Quick feet Sumo deadlift - Kazak squats - Plié squats Glute bridge leg abduction L - Glute bridge leg abduction R - Glute bridge pulse

Power Up 07/28/21

07/28/21 Power Up Equipment: heavy weight Warm Up: Hip walk out Runner lunge flossing Seated double circles Side plank knee abduction Reach thrus Deadlift to squat to side high knees Workout: 40-20 x 2R Side plank leg rainbows Straight leg deadlift Triple pulse jump squat Hip hinge SL rainbow Calf raises Predator jacks Sumo squat calf raises Side kicks Bunny hops

Power Up 08/04/21

08/04/21 Power Up Equipment: optional band, heavy weights Warm Up: 5 mins Cap 20 each: Monster walk Sumo pulses Front kicks Fire hydrants Squat jacks Workout: 1.5 EMOM: 20 Hop jump squats 20 Side plank leg lift/side 20 Boot strappers 20 Split jacks 20 Glute bridge knee abduction 20 Mountain climbers Then, with heavy weights: Front squats Deadlifts Kazak squats

Power Up 08/11/21

08/11/21 Power Up Equipment: Slamball, DB or KB WARM UP: 20-20-20 x 3: Glute bridge - Glute bridge step outs - Leg rainbows Prisoner squat - Split jacks - Squat pulse WORKOUT: 6 MINS LADDER: 20-16-12: Goblet squat Donkey jumps Then: 1 min Wall sit Curtsy lunge Slamballs Then: 1 min Plié hold Pistol squats Bearcrawl jacks Then: 1 min Calf hold

Power Up 08/18/21

08/18/21 Power Up Equipment: none Warm Up: 5 mins cap 20 each side: Front, back and side leg lifts Narrow squat Fire hydrant Sumo squat Workout: 45-15 x 2: All four str. Leg abductions Boot strappers Jump lunges GLute bridge SL circle Seated Double rainbow Jump squat SL Hinged rainbow Shrimp squat Jump side lunge

Power Up 08/25/21

08/25/21 Power Up Equipment: KB or DBs WARM UP: 2R X 30 Jog Squats Lunges Good mornings Cross Jacks WORKOUT: 40-20 X 3 Penguin taps Diagonal deadlifts Figure 4 glute bridge Kazak deadlift Side plank clamshell KB march Predator jacks

Power Up 09/01/21

09/01/21 Power Up Equipment: DBs or KB or barbell WARM UP: 1 Min Each: Frankenstein Leg Swings Side to Side Jog Squats Jump Rope Lunges All Sides Good Morning WORKOUT: 40-20 2R Bulgarian/Romanian L Bulgarian/Romanian R High Knees Kazak L Kazak R Shuffle Sumo Squat Narrow Squat In/Out Squats Rest

Power Up 09/08/21

09/08/21 Power Up Equipment: DBs or barbell, optional band WARM UP: Mobility 4 EMOM: add 1 rep to next round 5 good mornings 5 boot strappers 5 jump squats WORKOUT: 3 ROUNDS OF 30-30-30-30: Fire hydrants L - Fire hydrants R - Jump lunge Split squat L - Split squat R - Squat - lunge rotations SL deadlift L - SL deadlift R - Squat to deadlift

Power Up 09/15/21

09/15/21 Power Up Equipment: DBs or barbell WARM UP: Dynamic quad, hams and figure 4 stretch Duck walk Lunges 10 knee tucks + hop Jump walk back Cross jacks WORKOUT: 5 mins EMOM: 10 Deadlifts 5 OH squats Then: 100 jump rope 5 Front-back jump squats 5 In-out jump squats Then: 100 high knees 6 Triple pulse lunge front kick 10 Thrusters Then: 100 Squat pulses

Power Up 09/22/21

09/22/21 Power Up Equipment: Heavy DBs, barbell or KB WARM UP: 30 SEC X 2 ROUNDS Leg swings Kazak squats Over under fence Boot strappers Front + side lunge WORKOUT: 40-20 X 3 ROUNDS: Sumo deadlift Seated double leg circles Triple pulse jump squat Side plank leg rainbows Toe squats Predator jacks Bonus: 3 mins AMRAP: 10 Thrusters 10 OH back lunges 5 DB Up downs

Power Up 09/29/21

09/29/21 Power Up Equipment: DB or Bar, Optional Step Warm Up: 30 sec each 2R Jog Jumping Jacks Reach Thrus Windmills Squats Back Lunges Workout: 1-1-:30 2R Single Leg DL L - Single Leg DL L Split Squat L - Split Squat R Step Down L - Step Down R Wall Sit - Shuffle Blocks/Squats AMRAP 2min 10 Squats 10 Calf Raises

Power Up 10/06/21

Power Up 10/06/21 Equipment: DBs or Bar, Band Optional Warm Up: Tabata 2R Jump Rope Squats Good Mornings Kazak Sq Workout: 40/20-30-30 3R Weighted Monster Walk Weighted Side Lunges JACKS 40/20-30-30 3R Bulgarian Split Sq Raised Heel FSQ JOG 40/20-30-30 3R Straight Leg DL Weighted In/Out Squats JUMP

Power Up 10/13/21

10/13/21 Power Up Equipment: Dbs, Bar or KB Warm Up: Leg Swings Jump Rope
Squats G.M. Workout: 40/20 3R Knees Over Toes Calf Raises VMO Squats In/Out Jump Rope Good Mornings
Sumo Thrusters Predator Jacks Pulse Front Squats Back Lunge Front Kicks Split Pulses

Power Up 10/20/21

Power Up 10/20/21 Equipment: DBs or Bar Warm Up: 1 min each Jump Rope Squats Hip Opener Leg Swings Workout: 40/20 2R Staggered Romanian DL L Staggered Romanian DL R Curtsy to Sumo L Curtsy to Sumo R Kazak L Kazak R 30-30-30-30 4R Split Jumps/ Jacks OH High Knees/Mountain Climbers Back Kicks Side to Side Hops Rest

Power Up 10/27/21

10/27/21 Lower Body Power Up Equipment: Bodyweight Warm up: 30 secs 3R Jog Lunges Boot Strappers Jumping Jacks Workout: 20-10 4 x 2R Squat - Sprint KOT Calf raises- Quick Feet GM - Jump Rope Split Squat - Skips Sumo Squat - Predator Jacks

Power Up 11/03/21

11/03/21 Power Up Equipment: band or KB and DB Warm Up: Tabata: 2 mins each Deep squat rotations Split squats Sumo squat pulses Spiderman knee tucks Workout: EMOM 6 mins: 20 Squat front kick 20 Seated double rainbows 20 KB high knee lifts (or with band) 20 Side leg rainbows with band 20 Squat kickback 20 Elbow plank leg rainbows

Power Up 11/10/21

11/10/21
Power Up
Equipment: DBs, Bar, KB or ball
Warm Up:
Ankle, Knee and Hip rotations
Dynamic Figure 4 standing stretch
Dynamic Quad stretch 
30-30-30-15 x 2: 
Jog - Good mornings - Jump Squats

Workout:
40-20 x 3 rounds:

Squat back lunge
VMO-Sumo squat 
Glute bridge on heels Glute Bridge Clam Shells 
Split Squat Pulses Kazak squats 1 Min each 2R
KOT calf raise Wall Sit

Power Up 11/17/21

11/17/21 Power Up Equipment: DBs or BAR, bench and foam roller (optional) Warm Up: Ankle, knee and hip rotations Over under the bridge Good mornings Kazak squats Squat jacks Workout: 40-20 x 3 Bench hip thrusts with back on bench Reverse scissors Side plank high knee abductions Foam roller wall sit pulses Side lunge skips Str. Leg deadlifts Boot strappers

Power Up 11/24/21

11/24/21 Power Up Equipment: DBs, barbell Optional Warm Up: Tabata 4 mins: Over under fence Front back lunge L Front back lunge R Kazak squats Workout: 7 mins Circuit 40-20: Deadlift Jump lunge Front squat Side jump lunge KTC with DB Glute bridge walk Front-back jump

Power Up 12/01/21

Power Up
 12/01/21 Equipment: DBs Warmup: 30 Secs 2R: Jog Jumping Jacks Squats Lunges High Knees Rest Workout: EMOM 2R: 15 Thrusters 30 Sumo squat hold alt. Calf raise 8/side Split squat 10/side Side leg raise w/band Then 2 mins DB squat hold EMOM 2R: 15 Glute walk outs 30 Reverse scissors 20 Skips 30 Skaters Then 2 mins Boot Strappers

Power Up 12/08/21

12/08/21 Power Up Equipment: ( band, bench), DBs Warm Up: 30 sec x 2 Good mornings Side Lunges Jump squats Workout: 30 sec 4R Single leg DL L Single leg DL R Squat kick backs Rest Bulgarian squat L Bulgarian squat R Sumo Squat pulse Rest Glute bridge L leg Glute bridge R leg VMO Squat Rest

Power Up 12/15/21

Power Up 12/15/21 Equipment: DBs, optional band and KB Warm Up: 20 each: Cross legged good morning Dynamic quad stretch Squat JB lunge Boot strapper Squat jack Workout: Circuit 30-30-30x4: Banded fire hydrants L - Banded fire hydrants R SL glute bridge leg abduction L - SL glute bridge leg abduction R Supine banded leg rainbow - Banded bicycle Standing KB or band Knee Lift L - Standing KB or band high knee R Reverse scissors - Bunny Hops

Power Up 12/22/21

12/22/21 Power Up Equipment: heavy weight Warm Up: Tabata 3 rounds Over under fence Good mornings KTC Glute bridge Workout: 30-30-30-30 x 3: Sumo deadlift - VMO squat - jump lunges Split squat L - split squat R - Calf raises Toe goblet squat - squat-lunge rotations - Straight leg deadlift

Power Up 12/29/21

12/29/21 Power up Equipment Any Weight Warm up Reach thrus Boot Strappers Tabata 4 Min Jog Squats Workout 5 min AMRAP 10 deadlifts 10 side lunges 10 front-back jump squats 1 min split jacks 1 min rest 5 min AMRAP 20 sumo squat calf raises 10 sumo squats 20 mountain climbers 1 min wall sit 1 min rest 5 min AMRAP 20 Bulgarian squats 10 Walking Goblet Squats 20 Skips 1 Min Single Leg Balance

Lift Off 08/20/20

Lift Off 8/20/20Equipment: Mat, Dowel or Stick, DBs or BarWARM UP:30 sec x 2Good MorningFSQB.N. PressOHSBack LungesJumping JacksWORKOUT:40/20 x 3Rin/out Squat JumpDLPredator JacksHigh PullPenguin TapsMuscle CleansSplit JacksSplit Thrusters

Lift Off 08/27/20

Lift Off 8/27/20Equipment: Dowel or Bar for Warm Up, Heavy DB or KB WARM UP:2 RSquats Press Good Mornings Over Head Squats Romanian Dead Lifts Jog  WORKOUT: 40/20 2 Rounds 1 Arm DB Snatch + OHSLRSplit Squat LR1 Arm Clean + OH Press LRFront Rack Back Lunge LRSprint Rest 1 Minute

Lift Off 9/03/20

 9/03/20Lift Off Equipment: DBs, Body Bar (Optional ), Dowel/Stick/Band for warm upWARM UP:2 Rounds:10 Pass Thrus10 Around the World10 Behind Neck Press10 Squats10 Back LungesWORKOUT:40/20 x3 Using Bar/DB:Good Morning / SL DLB.N. Press / PressOHS / Switch at 20 sec.40/20 x3 Using Single Arm DB:Split Squat Thruster LeftSplit Squat Thruster RightJump SquatsTHEN...1 Minute - Sit upsRest 30 sec.1 Minute - Push UpsRest 30 sec.1 Minute - Air SquatsCount Total Reps

Lift Off 09/10/2020

Lift Off 9/10/20Equipment: Mat, DBs, Band or DowelWARM UP:Pass thrusBN PressOH SquatSquat PressGood MorningsWORKOUT:2 R 30 sec each.Run In PlaceSplit JacksKnee Push UpsSit UpsRest Fight Gone Bad (emulator)1 Minute Each x 3RThrustersPush PressSumo DL High PullSquat Jump Taps/High Knees Pause TapsRow MachineRest

Lift Off 09/24/20

Lift Off 9/24/20Equipment: Mat, Dowel or Band, Dbs or KB (optional Bar) WARM UP10 x Pass Thrus Around the worldBN Press SL DLShrugsHigh PullOH Squats BN Squat Press  WORKOUT40/20 x 3RSplit SQ Press LSplit SQ Press RStraight Leg DL + Cleans OH Split SQ LOH Split SQ RAlt. Kazak (Cossack) Squats

Lift Off 09/17/20

Lift Off 9/17/20Equipment: Mat, DBs or Bar, Dowel or band for warmupWARM UP:Pass ThrusSquatsGood MorningsSquat to Good MorningsJump RopeJump SquatsJog in placeOh JacksOver/Under FenceWORKOUT:WORKOUT:EMOM 4min. each1 Min. Max Reps. then 4 Min EMOM 60% of Max Reps - Time Left: Active Rest Alt DB Snatches - Penguin TapsBelow Knee Cleans - High Knees Strict Press - Press Jacks SDLHP - Over/ Under Fence

Lift Off 10/22/20

10/22/20Lift OffEquipment: DBs or barWarm Up:5 Min to complete 3R21 Air Squats 15 Sit Ups9 Push UpsW/ time left over: Plank or Hollow HoldWorkoutCircuit 1 min each 3R:Single Leg DL 30/30Sumo DL High PullClusters Straight Arm Sit Up 30/30Trunk Rotation Press 30/30Up/Downs or V-UpsREST

Lift Off 10/29/20

10/29/2020Lift OffEquipment: Bar or DBs, dowel or rubber bandWarm Up:Dowel warm upPass ThrusBehind the Neck PressOH SquatSquat Press Push UpsGo through thrusters, power cleans, split jerks, push jerksWorkout:Search max reps:1min thrusters1min rest1 min power cleans 1min rest1 min split or push jerksThen:EMOM 16 mins:50% thrusters + Jump Rope50% power cleans + air squats50% jerks + sit ups1 min rest

Lift Off 10/15/20

10/15/2020Lift OffEquipment: dowel, bar or pair of dumbellsWarm Up:Dowel Warm UpGood morningsPass thrusBehind the neck pressShoulder stretchPress jacksBack squatsWorkout:Circuit 3 Rounds 45-15:ShrugsHigh pullsHang Cleans SA Power cleanPush pressPush jerkSlow squat

Lift Off 10/08/20

10/08/2020Lift Off:Warm Up with dowel30 secs each x 2RClean Front squatPush pressWorkout:7 mins AMRAPs 6-8-10-...:Snatch grip deadlift - hang high pull - muscle snatch (alt if with DBs)extensions - cleans - thrustersStrict press - push press (jerk) - split squat 

Lift Off 10/01/20

Lift Off 10/1/20Equipment: Mat, Dowel, Dumbbells or Bar  WARM UP:Foot Work Pass Thrus Around the World BN Press OH Squat Squat Press Slow Mo Snatch Snatch From Toes  WORKOUT Circuit : 1 Min Each x 2 R , 3rd Round 30sec eachPower SnatchOH Squat Power Clean Split Jerks In/out Front Squats Calf Press Push Ups Sit Ups Rest

Lift Off 11/05/2020

11/05/20
Lift OffEquipment: DB or Bar, Chair/Couch (Box)Warmup30 secs x 2RArm CirclesJump RopePress JacksAir Squats LungesPush UpsWorkout40/20 3RAlt DB Snatches/ SnatchesDB Cleans/ CleansReverse Splusters LReverse Splusters RBox Front Squats1 Min MaxPush UpsAir Squats

Lift Off 11/12/20

11/12/2020Lift OffEquipment:Dowel, bar or DBWarm Up: 30secx2Pass ThrusThen…Press JacksTempo 3/4 Squats @4020Squat PressOH Squats @4020Workout:AMRAP 4 Min5 Tempo DL @404010 Squat Jumps5 High Pull @808010 Power Cleans5 Tempo FSQ @404010 GM @20108 Zpress @404012 Reverse Crunches 

Lift Off 11/19/20

11/19/20Lift Off
 Equipment: bar or DBs 
Warm Up:Dowel warm up Workout: 40/20 2RPower CleanFront SquatPressBack Squat/OH Squat 10 mins3-5-7-...:Bear complexBurpees

Lift Off 11/26/20

11/26/20Lift OffEquipment: DBs, matsWarm Up:1 min Run30 sec:High kneesLunges w/ twistSide jump jacksSkippingWorkout:4 mins AMRAP:10 DB sit ups10 walking lunges to cone 10 goblet squats10 commando push ups 30 high knees 10 biceps curl back lunge10 chest press leg lift 50 run steps 10 plank rows

Lift Off 12/03/20

12/3/20LIft OffEquipment: dowel, bar or dbWARM UP:30 Sec Each x 2Pass ThroughsAround the worldsInt/ext RotationsSquatsBehind Neck Squat PressGood MorningsTECHNIQUE WORK:40/20 x 2 w/ dowel or bandDead LiftHigh PullsMuscle SnatchOver Head SquatsWORKOUT: DUMB BELLS6 Min. AMRAP10 DB Dead Lift10/10 Hang Snatch10 Thrusters10 Bent Over Rows10 Push Ups10 Sit Ups

Lift Off 12/10/20

12/10/2020 Lift Off Equipment: DBs or Bar Warm Up: Arm Circles 4 Min AMRAP 20 Squats 10 Sit Ups 5 Push Ups Dowel Warm Up: Snatch
Power Clean
Thrusters Workout: 40/20 3R Snatch to Lunge L
Snatch to Lunge R Power Cleans
Front Squats Thrusters 
UP/Downs 1 Minute MAX Sit Ups 1 Minute MAX Squats