Big Bang

Full Body CrossHIIT style workouts

Module Structure

Big Bang

66 Lessons

Full Body CrossHIIT style workouts

August 2020

Big Bang 8/22/20

Big Bang 8/22/20Equipment: Mat, DBs (optional) WARM UP:TabataGood MorningsSit UpsSide SquatsShoulder Taps WORKOUT:EMOM x 3R20 Squats, 5 Burpees20 Leg Lifts, 30 Sumo Squat Punches20 Sit Ups, 20 Jump Lunges45 Jumping Jacks, 1 Min. Plank

Big Bang 08/29/20

08/29/2020Big Bang:12 mins Ladder:3-6-9-12...:Push up rowThrusterLittle Mermaid10 x jump rope12-9-6-3:Clean + squatDb to feetPistol sit up (e.s.)10 x high kneesBonus:3 x:10 burpees30 press jacks

Big Bang 08/15/20

CrossHIIT 8/15/20Equipment: Mat, KB or DBsWARM UP:Wrist MobilityKnee Mobility5-4-3-2-1:SquatPush UpSuper HerosWORKOUT:For Count:3 Min. Sit Ups5 Min. Plank Hold3 Min. Squats3 Min. Push Ups---------------------10 min. AMRAP20 KB or DB Swings5 Burpees20 Goblet Squats40 Jumping Jacks

September 2020

Big Bang 09/12/2020

Big Bang 09/12/2020Equipment: Mat, DBs WARM UP:30 secs eachWind MillsJumping JacksSquatsHigh KneesCross JacksBack Lunges1 Min. Elbow Plank  WORKOUT:6 Min EMOM12 lunge thrusters20 plank rows6 Min EMOM20 jackknifes20 curtsy lunges6 Min EMOM16 balance squats10 side plank hip raise (e. S.)6 Min EMOM20 4-point hops8 push up + toe touch

Big Bang 09/26/20

Big Bang 09/26/20Equipment: Dumb Bells, Med Ball, MatWARM UP:3 Rounds30 Jumping jacks20 Squats10 Sit Ups5 Push UpsWORKOUT:CHIPPER 25 Minute Cap50 Front Squats40 Ball to Feet30 Front Lunge Thrusters20 Push Up + 10 Knee Tucks50 Sit Up w/ twist40 Wall Balls30 Alt. Single Arm Snatch20 Burpee Jump Over200 Jump RopeThen with time left over:Alternate:1 Minute of Plank1 Minute of Squat Hold/Wall sit

Big Bang 09/19/20

09/19/2020Big BangEquipment: Barbell or DBsWarm Up:87 second plank - celebrating Ruth Bader Ginsburg's life!1 min cardio of choiceSumo Squats1 min cardio of choiceJackknife1 min cardio of choiceLunge to elbow6 mins AMRAP: 40 Sumo Squat pulses5 burpees15 chest press to leg lift20 Jackknife circles 20 bent over rows20 Kanoes or figure 815 lunge to elbow /side (back step high knees)5 inchworms40 straight leg bar crunches

Big Bang 09/05/20

09/05/2020CrossHIIT (aka Big Bang)2.5 MOM20 slamballs (swings)15 OH press sit upsThen: Weighted walking lunges15 thrusters20 lying lat pullsThen:Squat cleans10 burpees jump over30 sit up alt. ankle tapsThen:Deadlifts

October 2020

Big Bang 10/17/20

10/17/2020Big Bang:Equipment: DBs or barWarm Up:30 sec x 2Sit upsKnee tucks (high knees)Alt. LungesJump squatsPartner Workout (or time 1 min for second hold/movement):20 AMRAP:20 each:Sit ups - squat holdThrusters - plank holdSL deadlift - up downsFigure 8 - high knees

Big Bang 10/24/20

10/24/2020Big BangEquipment: dowel, barbell or heavy dumbbells, chair or benchWarm Up:dowel warm up30 sec each:Front squatPush pressOH squatGood morningSide rotations in split squatWorkout:AMRAP 20 mins:10 sumo squat high pulls10 snatches10 weighted step ups (walking lunges)10 burpees

Big Bang 10/31/2020

10/31/2020 Relive the Nightmare!!!Equipment: DBs, Mat, Live BodyWARM UP:Monster SquatsWormsCrawlWORKOUT:31 mins Halloween Chopper:100 Frankenstein walk80 Kneeling Stabs60 Monster walk31 Dracula sit ups13 Devil burpees1 Min Rest In PeaceThen, Relive the Nightmare (Round 2)If still living: 31 of each for the rest of timeDeadliftsHeartbeatsDead Bugs

Big Bang 10/10/20

10/10/2020Big BangEquipment: balance board, weightsWarm Up:1 min cardio of choice30 sec:Balance board plankJB lungesSquat front raiseRussian twistWorkout:45-15 x 3:Balance board plank leg liftBoard burpeesBoard knee tucksPush upsBoard biceps + OHSquat hold

Big Bang 10/03/20

10/03/2020Big BangWarm UpWorkout:3 Rounds for time (25 mins cap):20 KB or DB swings15 Side V-ups (e.s.)20 shoulder squats15 chest press crunches100 high kneesEMOM: 1 burpee!When done:AMRAP: 20 skaters-sit ups-lunges

November 2020

Big Bang 11/07/2020

Big Bang 11/07/2020Equipment: DBs or KBWarm Up: 2 x 30 secsDuck walkBear crawl (all four shoulder rolls)Side lungesCrabwalk (Windmill)Workout:6 mins EMOMs:10 DB knees to squat (20 front squats)7 burpees20 star crunches10 KB or DB SA swings per side15 Crab jacks (Reverse plank step outs, in-out squat jumps)20 OH sit ups45 jumping jacks1 min plank

Big Bang 11/14/2020

11/14/2020Big BangEquipment: DBsWARM UP:Jumping JacksSquatsWindmillFrankenstein walkBack lunge front kickWORKOUT:8 mins AMRAPs:20 Kazak biceps curl squats10 Haybailers e.s.1 High knees (100) 20 thrusters10 SA DB swings e.s.1 Run (1 min) 20 Squat hold DB punches10 SA DB snatches e.s.20 walking OH lunges

Big Bang 11/21/20

11/21/20Big BangCrossHiit 8/8/20 repeat Benchmark WorkoutEquipment: Mat, Dumb Bells Warm Up:JogGood morningsFront lungeInchwormsPush ups8 Min EMOM x 3 Rounds Figure 8s Deadlift + Row V-Ups Bicep Curls Alternate Side Lunges Up/Downs Goblet Squat + CircleWindmill Lunge Pass Thrus with time left over on each minute Round 1: SquatsRound 2: Push Ups Round 3: Sit Ups

Big Bang 11/28/20

11/28/20Big BangEquipment: DBsWarm Up:Dice GameWorkout:Dice Game: 3 rounds of 6 mins:Throw (2 dice): for number of reps1st Round:Sit UpFront SquatSkatersBack lunge front kick2nd Round:JackknifesGlute bridgeSide crunchSquat side kick3rd Round:Downward dog ankle tapsKazak squatsThrusterCross sit ups

December 2020

Big Bang 12/05/20

12/05/20Big BangEquipment: ball, KB or DBsWARM UP:Jumping ropeKnee tucksSit upsSquat side liftWORKOUT:20 mins AMRAP12-16-20:Shoulder squatsTic tocsBiceps curl kazak squats4-point knee tucksOdd minute: 1 burpeeEven minute: 10 high kneesWhen done:50 ankle jumps40 Russian twists30 plank jacks20 squat front kicks10 push ups

Big Bang 12/12/20

12/12/20Big BangEquipment: Slamball or DBsWarm Up:Ankle, knee and hip rotationsKazak squatsInchwormsAlt. Width push ups20 punches + 10 kicks (2 mins)EMOM 6:20 slamballs16 back lunge heartbeat15 slamball jump swing50 OH high knees10 ball push ups15 wall balls

Big Bang 12/19/20

12/19/20Big BangEquipment: heavy DBs, bar or kB.Warm Up:EMOM: 6 mins10 squats + 1 burpee10 sit ups + 5 V-UpsWorkout:20 mins FT:5-4-3.. burpees8 Deadlift high pulls8 Front squats8 Presses5-4-3.. Get ups (V-ups)When done:50 sit ups50 walking lunges50 plank rows50 in-out jump squats50 push ups

Big Bang 12/26/20

12/26/20Big BangEquipment: DBsWarm upBoot strappersJB lungeWindmillSkatersWorkout:EMOM 16-14-12:DeadliftBent over rowOH Sit upBack lungeSA SnatchPlank jacks (x2 scissors)For the rest of each minute:ThrustersJump squatSwings

January 2021

Big Bang 01/02/21

01/02/21Big Bang(CrossHIIT 08/01/2020)Equipment: DBs or KBWarm Up: 20-10 Tabata X 3SquatsBootstrappersJumping jacksJB lungesWorkout:2.5MOM (every 2.5 Minutes) x315 jackknifes15 push up pulses15 Star jacksThen: plank hold2.5MOM (every 2.5 Minutes) x310 seated presses10 single arm rows (e.s.)10 jump lungesThen: wall-sit2.5MOM (every 2.5 Minutes) x330 high knees30 superhero pulses30 squat-lunge rotationsThen: Boat-pose

Big Bang 01/09/21

01/09/21Big BangCrossHIIT 8/15/20Equipment: Mat, KB or DBsWARM UP:Wrist MobilityKnee Mobility5-4-3-2-1:SquatPush UpSuper HerosWORKOUT:For Count:3 Min. Sit Ups5 Min. Plank Hold3 Min. Squats3 Min. Push Ups---------------------10 min. AMRAP20 KB or DB Swings5 Burpees20 Goblet Squats40 Jumping Jacks

Big Bang 01/16/21

01/16/21Big BangEquipment: DBs or slamballWarm Up:30-30-30-30:Toe touchInchwormSquat jumpsWorkout: FT 20 minsBuy in:30 Burpees3 rounds:20 Lat pulls20 Weighted sit ups10 Weighted front lunges (per side)20 Skiers or SlamballsCash out:100 Air squats

Big Bang 01/23/21

01/23/21Big BangEquipment: KB, Ball or DBsWarm Up:6 mins Tabata:Jumping jacksKnee tucksJackknifesHollow rockWorkout:2.5 MOM:30 High knees20 Bearcrawl + Toe touch30 Skaters20 Ball to feet30 Reptile knee tucks20 Leg rainbowsThe rest of time doing as many as possible:KB SwingsGoblet squatsKB Thrusters

Big Bang 01/30/21

01/30/21Big BangEquipment: barbell or DBsWarm Up: 20-20-20 x 3Core Cardio:Seated Flutter kicksSit up punchCrunch to str. LegsSplit JacksSquat front kickQuick feetWorkout:7-7-7 Mins AMRAPs:4 Burpees8 Deadlift High Pulls12 OH back lunge4 Get Ups8 Front squats12 Alt. Or Bar Snatches4 V-ups8 Power cleans12 Thrusters

February 2021

Big Bang 02/06/21

02/06/21Big BangEquipment: slamball (optional), DBsWarm Up:30-30-30-30 x 3Sit up punchElbow plank back tapsQuick feet (scissors)Workout:6 mins AMRAP:10 wall balls (thrusters)10 Santana push ups (haybailers- e.s.)40 flutter kicks20 slamballs (squat swings)16 cross sit ups40 split jacks30 skaters5 DB or ball burpees16 side crunches (e.s.)

Big Bang 02/13/21

02/13/21Big BangEquipment: DBs, KB or BarbellWarm Up:Ladder 8-...1:SquatPush upSit UpWorkout:25 mins cap:3 Rounds of:15 sit up OH press20 alt. Lunges25 plank jacks30 Air squatsEMOM: 10 high knees (bicycles)When done:AMRAP: 20 each:Jumping jacksJackknifesKB or DB swings

Big Bang 02/20/21

02/20/21Big BangEquipment: Heavy DBs. KB or BarbellWarm Up:30-30-30-30 x 3:Squat to deadliftInchwormsPlank jacksWorkout:2.5 EMOMs:20 front squats30 sit ups16 OH back lunges50 Russian twists20 SL deadlifts15 V-upsFor the rest of time:1. Wall sit (squat hold)2. Plank hold3. Jumping jacks

Big Bang 02/27/21

02/27/21Big BangEquipment: DBs, optional barbellWarm Up:Tabata: 6 minsSquats Plank jacksPush upsUp downsWorkout:10 mins Ladder AMRAP:4-6-8-...:DB to feetMountain climbersDeadliftsSnatch10-8-...:ThrusterFront lungePlank rows50 high kneesCash out: 50 burpees

March 2021

Big Bang 03/06/21

03/06/21Big BangEquipment: DBs or slamballWarm Up:JogGood morningsFront lungeInchwormsPush upsWorkout:6 AMRAP20 sit ups20 air squats20 chest presses5 AMRAP5 thrusters10 front lunges15 str leg deadlifts4 AMRAP15 ball or dB to feet15 push ups (triceps extensions)3 AMRAP30 Russian twists15 KTC2 AMRAP10 jump squats10 strict presses (biceps curls)1 AMRAPStar jacks

Big Bang 03/13/21

03/13/21Big BangEquipment: foam roller, DBs or barbellWARM UP:Mobility roll5 MINS AMRAPSpell your name warm upWORKOUT:INSPIRED BY CROSSFIT OPEN 21.115 MINS AMRAP1-3-6-9-15-21:Inchworm (walk out)10 x jump ropeMVP Thruster - thruster lunge

Big Bang 03/27/21

03/27/21Big BangEquipment: slamball, barbell or DBsWarm Up:30-30-30-30:Toe touchInchwormSquat jumpsWorkout:25 mins cap:50 Front squats40 Ball to feet30 Lunge thrusters20 Push Up + plank jack10 OH squats50 Sit ups 40 Wall balls30 Side lunges20 Burpees10 V-upsRecord your time!Then with the time left AMRAP:1 min cardio of choice1 min wall sit1 min plank hold

April 2021

Big Bang 04/03/21

04/03/21Big Bang Equipment: Mat and light-medium DBsWARM UP:2 rounds 30 sec:JogJumping jacksUp DownsSit ups WORKOUT:10 mins AMRAP 1: 10 Side plank arm drivers/side8 Thrusters6 OH squats1 Run (100 jump rope) 10 mins AMRAP 2:10 Splusters/side8 Jackknife+V-up6 Devil’s burpees1 Jumping Jacks Lap (60)  

Big Bang 04/10/21

04/10/21Big BangEquipment: DBsWARM UP: 30 sec x 2Cross jacksSquatsSide lungesGood morningsSit upsPush upsWORKOUT:6 mins 20 Single leg deadlifts20 Bent over rows5 inchwormsThen:Squats for count  20 side lunges20 alt. Oh presses5 get upsThen:Sit ups for count 20 jump squats20 squat cleans5 triple V-upsThen:Push ups for count 

Big Bang 04/17/21

04/17/21Big Bang Equipment: DBs, or KB, barbellWarm Up:20-20-20 x3:JogQuick feetJacksThen: 30-30-30 x3:SquatsSit upsPush upsWorkout:EMOM 5 rounds:A. 20 KB swingsB. 10/side snatchesC. 40 dead bugsD. 15 Bent over flysE. 15 Squat to Monster walk1 mins restABCDEBDAECCADBEECBADDECBA

Big Bang 04/24/21

04/24/21BIG BANGEquipment: KB or DBsWARM UP:3 rounds:20 Squats10 Sit ups5 Push upsWORKOUT:4 Rounds for Time (25 mins cap):50 Russian Twists40 KB swings30 Bulgarian squats (15 each side)20 Romanian deadlifts10 Push up + 2 knee tucksEMOM: 1 burpee (add +1 burpee every 10 mins) WHEN DONE:AMRAP (the rest of 25 mins): 30 each:High kneesCross sit ups 

May 2021

Big Bang 05/01/21

05/01/21Big BangEquipment: DBsWARM UP:6 MINS EMOM:10 squats + 3 inchworms10 push ups + 10 star jacksWORKOUT:6MINS AMRAP6 Devils burpees20 Front lunges12 V-ups6MINS AMRAP12 Back lunge thruster20 Squat leg circle40 DB crunches6MINS AMRAP6 Push up toe touch20 Chest fly leg lift100 Jump rope

Big Bang 05/08/21

05/08/21Big BangEquipment: DBs or SlamballWARM UP:EMOM: 4-5-6-7-8DB Squat + Deadlifts - DB swings - DB rainbowsWORKOUT:10 MINS LADDER:6-8-10-8-6Ankle sit upsOH back lungesPush up shoulder tap (Chest press + sit up)Thrusters (wallballs)Side plank elbow to kneeHigh knees x 10 (bicycles)

Big Bang 05/15/21

05/15/21Big BangEquipment: KB, Slamball, DBsWARM UP:Arm circles30-30-30 x 3:Jump rope Jumping JacksMini Challenge10 push ups20 sit ups 40 squatsWORKOUT:5 Mins EMOM 4 rounds:20 slamballs10 side V-ups/side25 KB swings30 Plank jacks60 OH high knees1 min rest  

Big Bang 05/22/21

05/22/21Big BangEquipment: DBs, optional KBWarm Up:3X20-20-20:Jumping jacksHigh kneesWORKOUT: FTBUY IN:50 Thrusters3 ROUNDS:20 Side raise lunges10 4-point knee tucks (20 sit up press)20 KB squat to swing5 Spiderman burpees (20 side crunches)20 Star jacksCASH OUT:150 bicyclesIF DONE EARLY: 3 MINS PLANK - 1 MIN SL GLUTE BRIDGE PER SIDE - 1 MIN BOAT POSE - 2 MINS WALLSIT

Big Bang 05/29/21

05/29/21Big BangEquipment: bodyweightWARM UP:30-30-30-30 x 3 rounds:Squats - Jumping jacks - Push ups (punches) WORKOUT: 25 mins AMRAP:5 burpees (get ups)10 jackknives15 star jacks20 back lunge front reach1 run (100 jump rope) 

June 2021

CrossHIIT 06/05/21

06/05/21Equipment: Dumb BellsWARM UP:2 Rounds EMOM30 Monster walks20 Press jacks16 Cross sit upsWORKOUT: 25 min cap4 Rounds of:6 Jack burpees12 Alt. Snatches18 Alt. lunges + skip24 Seated bicycles30 Reverse dead bugsThen with time left over: Alternate:1 Minute of Plank 50 Crunches1 Minute of Squat Hold/Wallsit 50 Squat pulses

Big Bang 06/12/21

06/12/21 Big Bang Equipment: DBs, Slamball, KB WARM UP: Jog - Cross sit up - Squat jacks WORKOUT: 4 EMOM (1 MIN REST): 15 Seated Row 15 Sumo Deadlift HP 15 Sit ups 5 Slamball burpees 20 Skiers For count: High Knees Jumping Jacks Skaters

July 2021

Big Bang 07/03/21

07/03/21 Big Bang Equipment: Bodyweight Warm Up: Jog 6 Tabata: Good mornings Front lunge Inchworms Sit ups Workout: 6 AMRAP 20 sit ups 20 air squats 50 high knees 5 AMRAP 6 burpees 10 commando planks 16 OH lunges 4 AMRAP 10 V-UPs 10 push ups (plank back taps) 3 AMRAP 30 Russian twists 15 KTC 2 AMRAP 10 jump squats 5 half dive bombers 1 AMRAP Star jacks

Big Bang 07/10/21

07/10/21 Big Bang Equipment: Heavy dumbells WARM UP: 2x30-30-30-30: Skaters - Up downs - Knee tucks - Jump squats WORKOUT: Buy in: 40 air squats 20 sit ups 10 push ups Workout: 25 AMRAP: 5 Devil’s burpees 10 DB lunges 15 DB swings 20 OH press sit ups 25 Push up pulses 50 Calf raises 100 Toe taps

Big Bang 07/17/21

07/17/21 Big Bang Equipment: Heavy DBs WARM UP: 30 sec each: Squat knee circle Inchworm Push ups Sit ups Frog jumps Side lunges High knees WORKOUT: 4 Rounds EMOM: 10 Deadlift + row 20 DB to feet 40 DB squat pulses 10 push up + shoulder tap 60 jumping jacks Then: AMRAP burpees 1 min (count total in 4 rounds) 1 min rest

Big Bang 7/24/21

Big Bang
 07/24/21 Equipment: DBs Warm Up: 15-9-6 5Min Cap. If Time left over Plank/Boat Pose Squats Push Ups/ Chest Press
Sit Ups Workout: Up-Ladder +3 AMRAP 22 Min. 3-6-9-12-15-… Option A: Clusters Bear Crawl Push Ups Tuck Jumps
Burpees Jack Knives Option B:
KB Swings V-up-Dead Bugs Skips Thrusters FB Sit Ups

Big Bang 07/31/21

07/31/21 BIG BANG Equipment: Slamball or dB WARM UP: Jog Squats Jumping jacks Sit ups Plank 1 min WORKOUT: 2.5 EMOM: 20 Slamballs/squat swings 20 KTC Then: Burpees for count 20 Tuck jumps/60 high knees 20 Downward dog toe touch/cross sit ups Then: Air squats for count 20 Crabjacks/jackknives 20 Sit ups w/twist Then: Plank jacks for count

August 2021

Big Bang 08/14/21

08/14/21 Big Bang Equipment: heavy DBs or barbell Warm Up: 30 Squats 30 Sit ups 20 Push ups 20 Lunges 50 High knees 50 Russian twists Workout: 10 Mins AMRAP: First Name # letters (add +2 each round): X10 Jump rope DB side lunge/side Sit ups Burpees Last Name # letters (add +2 each round): X10 Bicycles DB Alt. Snatch/side DB Alt. SL deadlift/side Superheros

Big Bang 08/21/21

08/21/21 Big Bang Equipment: Ball or DB WARM UP: Ankle, knee and hip rotations 20 punches + 10 kicks (2 mins) 10 sit ups + 10 plank jacks (2 mins) WORKOUT: EMOM 6 x 4 rounds: 40 ball bicycles 16 back lunge heartbeat 15 slamball jump swing 60 OH high knees 10 ball push ups 15 wall balls

08/28/21

08/28/21 Big Bang Equipment: KB or DBs WARM UP: Good mornings Hip rotations Lunge twists Squat front raise Inchworms Knee tucks WORKOUT: 3R 30-30-30-30: Sumo high pull - Jump walk backs - KB halos Then: AMRAP 1 min. Jumping jacks Sit up heartbeat - BO lunge KB row R - BO lunge KB row L Then: AMRAP 1 min. Squat jumps OH squats - Toe taps - KB swings Then: AMRAP 1 min. Russian rainbows

September 2021

Big Bang 09/04/21

09/04/21 Big Bang Equipment: DBs Warm Up: Arm Circles Air Squats Low impact Predator Jacks Super Heroes Push Ups Workout: AMRAP 20 12 Narrow DL 12 Curl to Press 12 Wide Row 12 Back Lunges 12 Cross Sit Ups /s 30 Penguin Taps/ 90 Singles

Big Bang 09/11/21

09/11/21 Big Bang Equipment: DBs WARM UP: 5 EMOM: 10 jumping jacks - 5 squats - 3 burpees With time remaining: Plank hold Monster walk Sit ups Squat pulse High knees WORKOUT: 24 mins cap Buy in: 200 jump rope 3 rounds: 8 jump walk backs 16 OH lunges 20 jackknives 24 standing side dB leg lift 30 cross jacks 4 get ups Cash out: 30 thrusters

Big Bang 09/18/21

09/18/21 Big Bang Equipment: KB or DBs WARM UP: Wrist Mobility Knee Mobility 5-4-3-2-1: Squat Push Up Super Heros WORKOUT: 3 Rounds for time (25 mins cap): 20 KB or DB swings 30 Side V-ups 20 shoulder squats 30 KB crunches 100 high knees EMOM: 1 burpee! When done: AMRAP: 20 skaters-sit ups-lunges

October 2021

Big Bang 10/02/21

Big Bang
10/02/21 Equipment: Mat, KB or DBs 
WARM UP: 30 sec each 2R: Sit Ups Glute Bridges Squats Lunges Good Mornings Inchworms WORKOUT: For Count: 3 Min. Sit Ups 5 Min. Plank Hold 3 Min. Squats 3 Min. Push Ups --------------------- 10 min. AMRAP 20 KB or DB Swings 5 Burpees 20 Goblet Squats 40 Jumping Jacks

Big Bang 10/09/21

10/09/21 Big Bang Equipment: Heavy dumbells WARM UP: 5 Min Cap 2R: 20 air squats 10 sit ups 5 push ups Time Left: Plank Workout: 30sec each Circuit 4R: Skaters Jump squats Knee tucks Up downs Rest 10 AMRAP: 5 burpees 10 DB lunges 15 DB swings 20 OH press sit ups 50 Jump Rope

Big Bang 10/16/21

10/16/21 Big Bang Equipment: DBs Warm Up: 30 Sec each Jog
High Knees Butt Kickers Skips
Monster Walks Duck Walks
Dead Bugs Inchworms/ Full Body Crunches Workout: Up Ladder +1 7Min. Devil Press Snatch OH Lunges Sumo Thrusters Down Ladder 20 -1 7Min Seated flutter kicks Knees to Chest Russian Twists Time Left Over Rest or Hold Down Up Ladder 10-1-10 7 Min Predator Jacks Skiers Skaters

Big Bang 10/23/21

10/23/21 Big Bang Equipment: Heavy DBs Warm Up: 30-30-30-15 x 2: Squat knee to elbow - Jumping Jacks - Inchworms Sit up twist - Dead bugs - Get ups Workout: 6 AMRAP 6 Thruster + Lunge Thruster 15 Jackknives 1 Min Max Burpees 1 Min Rest 6 AMRAP 6 Plank row + BO row 6 1-2-3 sit ups 1 Min Max Predator Jacks 1 Min Rest 6 AMRAP 6 Triple pulse jump lunge/weighted lunge 15 Toe touches 1 Min Max Jump Squats

Big Bang 10/30/21

10/30/21 Big Bang Equipment: KB or DB, optional Slamball Warm Up: 1 min each Monster walk JB lunges Inchworms Kazak squats Bearcrawl 10 knee tucks + jump Workout: 4 rounds: Sumo high pull Jackknives Push ups (Chest press) Kazak squats Slamballs

November 2021

Big Bang 11/06/21

11/06/21 Big Bang Equipment: Slamball or DBs Warm Up: 2 x 30-30-30 Jog-Squat-Inchworm Lunge - Jumping jacks - Reach thrus Workout: Ladder 10 mins: 1-2-3…. X10 jump rope crunches sit ups wall balls slamballs skaters superheroes push ups V-ups Get Ups squat-lunge rotations x10 jumping jacks

Big Bang 11/13/21



Big Bang 11/13/21 

Equipment: Mat, KB or DBs 

WARM UP: 

Wrist Mobility 
Knee Mobility 
Arm Circles 
Deep Squat 
Push Up Practice 
Super Heroes 
WORKOUT: 

For Count: 
3 Min. Push Ups
 3 Min. Sit Ups
 3 Min. Plank 
3 Min. Air Squats 
---------------------
 10 min. AMRAP
 20 KB or DB Swings
 5 Burpees 
20 Goblet Thrusters
 40 Jumping Jacks

Big Bang 11/20/21

11/20/21 Big Bang Equipment: Slamball or DBs Warm Up: 5 mins: 5 Squats 10 Sit ups 20 Jumping jacks Workout: 4 rounds EMOM 1 min rest: 20 squat side leg lift 16 Slamball over shoulder (haybailers per side) 40 squat-lunge rotations 60 Split jacks 10 Slamball push ups (10 SA DB sit ups)

Big Bang 11/27/21

11/27/21 Big Bang Equipment: DBs Warmup: 4R 5 Min Cap 3 burpees
30 press jacks Time Remaining: Jog Workout: 6 Min EMOM 10 lunge thrusters 10 Row Fly 6 Min EMOM 20 jackknifes 20 curtsy lunges 8 Min AMRAP 3 4-point Hops
6 DB Toe Touch 12 Predator Press 24 Skiers 48 Singles (Jump Rope)

December 2021

Big Bang 12/04/21

12/03/21 Big Bang Equipment: DBs and optional Slamball Warm up: EMOM 3 rounds: 1. 10 Squat + front and side kick 2. 10 Up down + jumping jack Workout: 10 mins AMRAP: 10 shoulder squats 20 BO rows 30 DB monster walk 10 sumo OH squat 20 slamballs 30 SA DB sit ups

Big Bang 12/11/21

12/11/21 Big Bang Equipment: DBs, optional KB Warm Up: 3 mins AMRAP: 20 front kicks 10 bird dogs 10 sit ups 10 up downs Workout: 12 mins EMOM: 20 squat side kick 20 figure 8s 20 sumo deadlift high pull 7 mins AMRAP: 4 burpee jump overs 10 splusters/side 30 reverse dead bugs 4 mins TABATA: KB swings Bearcrawl SL sit up L SL sit up R

Big Bang 12/18/21

12/18/21 Big Bang Equipment: DBs, KB or barbell Warm Up: 6 min 1 min cardio of choice 5-10-15-10-5: Squats Push ups Superheros 50 jumping jacks Workout: 1 min burpees 5 AMRAP: 10 DB Kazak squats 10 plank rows 20 side crunches 1 min rest 1 min high knees 5 AMRAP: 30 wallsit DB calf raises 20 jackknives 10 SL deadlift 1 min rest 1 min sit ups 5 AMRAP: 10 front squats 10 biceps curl back lunge 30 tippy toes 1 min rest 1 min wall sprint