workouts right

April 5, 2019 Week 8 Day 5

Core (9 Minutes) A. 9 EMOM Single Arm Plank Hold/Hand Plank x 30 seconds per side V Ups/ Tuck Ups/ Tuck Rocks/ Tuck Wraps x 15/12 Seated Double Leg Pike Lifts/ Single Leg Pike Lifts/ Elevated on DB Single Leg Lifts x 15/12 Strength ( 8 Minutes) A. Take 8 minutes to build to: 6…

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April 4, 2019 Week 8 Day 4

Core (7 Minutes) A. Every 30 seconds x 4 sets Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative L/ Strict leg Raises/Knee Raise to extension x 4 4 Dragon Fly/ 4 Hollow Body + Inverted Leg Raise/ Hollow Body Hold x 10 seconds + Leg Raises x 4 Every 30 seconds…

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April 3, 2019 Week 8 Day 3

Core (6 Minutes) A. Every 30 seconds x 3 sets (4:30) Hollow body to l sit on DB’s/ Hollow body to L Press/Hollow Body Hold  x 5 V Up/ Tuck Up/ Tuck Wrap/ Tuck Hold x 15/12/10 Elbow Plank x 25/2015 seconds One set of: 60/50/45 second Straight leg bottom balance Strength (15 Minutes) A.…

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April 2, 2019 Week 8 Day 2

Core (9 Minutes) A. 9 EMOM 20 Kipping Knees to Chest Supine Overhead Plate lifts x 15/12/10 —–Use 25/10 lbs V Ups/ Single Leg V Up/ Tuck Up/ Tuck Wraps x 20 Strength (24 Minutes) A. 10 EMOM Deadlift x 4 @ 80% B. Every 75 seconds x 3 sets 20 Hip Extension/ Reverse Hyper…

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April 1, 2019 Week 8 Day 1

Core (9 Minutes) A. 9 EMOM L Sit Flutter kicks on Kettlebells/ Tuck to extension w/ 2 second L hold/ Tuck Hold/ Tuck Raises x 30 seconds Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative L/ Strict leg Raises/Knee Raise to extension x 8 Reverse V Ups on sliders or Pike…

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March 29, 2019 Week 7 Day 5

Core (10 Minutes) A. 6 EMOM Pike Up on swiss ball or sliders  x 20/18/16 or Pike Walk Ups x 6/5/4 Bouncing Knees to chest/ Tuck Position Pulses x 40/35/30 When the clock hits 6:00 4 EMOM Side Plank Hold on hands/ Side plank on elbow/ Side plank with finger support  x 20 second per…

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March 28, 2019 Week 7 Day 4

Core (9 Minutes) A. Every 30 seconds x 3 sets (3 Minutes) L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x 25 seconds Hollow Rocks/Single Leg Hollow Rock/ Tuck Rock x 16 Every 30 seconds x 3 sets (3 Minutes) Hang L Sit/Tuck to extension/ Tuck Hold/ Tuck Taps  x 25…

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March 27, 2019 Week 7 Day 3

Core (7 Minutes) A. Every 45 seconds x 2 sets 8 Strict toes to bar/ 8 Strict ankles to bar with leg extension down/ 8 Strict Knees to elbow with leg extension down/ 8 Strict Knee Raise w/ leg extension/ 8 Tuck Raises from hang 8 Tuck Position overhead plate lifts in supine position  (25/10…

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March 26, 2019 Week 7 Day 2

Core (7 Minutes) A. Every 30 seconds x 3 10 Kipping Toes to bar/ 10 Kipping Leg Raises/ 10 Knee Raises to chest/ 8 Knee Raise + Negative Straight Leg down/ Dead Hang Hold x 15 second 2 EMOM Bouncing Knees to chest x 30 seconds Every 30 seconds x 3 sets of each 15/12…

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March 25, 2019 Week 7 Day 1

Core (9 Minutes) A. One set each movement 50 Hollow Rocks/ 50 Tuck Rocks/ 50 Tuck Hold with Pulses 25 V Ups/ 25 Tuck Ups/ 45 second Tuck Hold Every 45 seconds x 3 sets From a hang – L Sit/ Tuck to extension/ Tuck to single leg extension/ Tuck Hold/ Tuck Raises/ Dead hang…

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