Fri, May 26



20 min AMRAP
16 KB front rack walking lunges
12 HSPU
10 T2B
10 Wall Ball

6 min AMRAP
assault bike calories (with partner)

nicole daniel
Wed, May 24



10-20-30-40-30-20-10
Jumping squats
mountain climbers on wall (total)
tuck jumps
bench crossovers (each side)*

 

nicole daniel
Mon, May 22


For 30 minutes:
5 rounds --
1min DB thrusters
1min Box jumps
1min Rowing
1min KB SDHP
1min Burpees
1min REST

Do the highest number of reps for each move

nicole daniel
Fri, May 19



4 rounds:
10 landmine row (5 per side)
20 landmine lat press + lat raise (10 per side)
30 mountain climbers (total)
400m run
30 pvc shoots (total)
20 jumping squats
10 double lateral pvc jumps (total)

 

nicole daniel
Wed, May 17

5 Rounds:
12 alternating DB snatch
12 jumping lunges
8 pike push ups
20 weighted russian twists

30 seconds rest between rounds
 

nicole daniel
Mon, May 15



25 pull ups
50 KB sumo deadlifts
50 DB plank snatches
50 plate floor wipers (every 2 wipers-complete 1 floor press)
50 Alt KB clean & presses
25 pull-ups
50 burpees


*30 minute time cap

 

nicole daniel
Fri, May 12

"Loredo"
6 rounds
24 air squats
24 push ups
24 walking lunges
400 m run

fitness option
6 rounds
12 air squats
12 push ups
12 walking lunges
200m run

nicole daniel
Wed, May 10



20 minute EMOM:
Min 1: 10 barbell step ups
Min 2: 50 jump rope
Min 3: 10/10 barbell bulgarian split squats
Min 4: 10 burpee box overs



 

nicole daniel