the fairly uneventful events of a 20 something

Monthly Archives: March 2014

Warmup x 3: 10 each leg walking lunges, 10 curl to press with dumbbells, 10 each side ab rope climbs

20 min AMRAP of an increasing ladder (1, 2, 3, 4, etc.)
-Thursters
-Burpees
-Renegade Rows (R + L= 1)
-Elevated scissor abs (Lift shoulders off floor while holding a weight extending to the ceiling while on back. With legs straight, lift one foot a couple inches off of the floor and the other toward the ceiling. Switch legs. This equals one rep)

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 Warmup x 3:

10 air squats

10 upright rows

10 ea. side Russian twists

1 minute jump rope

“Thrusting” Annie
50 double unders or 150 single unders or 50 squat jumps
50 situps
12 Thrusters (squat to press with bar in front rack position)
40 double unders or 120 single unders or 40 squat jumps
40 situps
10 Thrusters
30 double unders or 90 single unders or 30 squat jumps
30 situps
8 Thrusters
20 double unders or 60 single unders or 20 squat jumps
20 situps
6 Thrusters
10 double unders or 30 single unders or 10 squat jumps
10 situps
6 Thrusters

Warmup x 3:
30 jumping jacks, 30 mountain climbers, 30 sec. plank hold

1)3x:
10 seated Arnold press
12 Russian twist ea. Side
10 wall ball

2)3x:
10 Upright row and front raise
“Drive the bus” 30 sec. (weight plate extended out from shoulders)
12 Stability ball roll-ins

3)3x:
10 lateral raises
10 ea. Side double KB windmill
10 seated bent over reverse fly

4)
10-8-6-4-2 of ab circles
2-4-6-8-10 of pike pushups


Warmup x 3:

10 sumo deadlift high pull

15 ea. Side mountain climbers

10 ea. Side dumbbell L-raises (one front raise one lateral raise)

Workout- 5 min. as many rounds as possible (x3)**:

1-2-3-4-5 (each round the reps increase)

-Burpees

-Walking weighted lunges ea. Side (R+L=1)

-Ab rope grabs (Lying on back with legs vertical, reach right arm up for rope and bring shoulders down,.  Repeat with left side.  R+L=1)

-Sit down stand ups (Use bench and with all the weight in the right leg, sit down on the bench.  Stand back up.  Repeat with L.  R+L=1)

-After completing each round, complete 15 double unders or 45 single unders

**After the 5 minutes is complete, take 3 minutes to rest.  Complete 2 more times.