Glute Buliding:Volume Glutes #13 by Ritter
Warm-up:2x
25/leg cha cha
30 Seated Abductors
25 frog Pumps
Tabata Pair
1. Swings
2. KB squat dl
SS - 4x
12/leg Bstance Thrust
8/leg Death Marches
Tabata Pair
1. Kb 3/4 DL
2. DB Suitcase Squats
SS - 3x
15 Scoop Thrusts
8 Kb Heels Elevated Sq...
2022-03-30 04:01:01 +0000 UTC View Post
Upper Body Focus by Kristin R
Warmup Tabata 2 mins
1. Runner Lunge Twist & Reach
2. Superman to Pushup
8-2
1. Bicep Curl
2. Rev Grip Burpee Rev Grip Row
3. Arnold Press
4. Decline Pike Pushup
6 Min AMRAP – increasing reps
1. staggered pushup
2. plank row
3. concentration curl
4. push press
Building: Heavy Lift #12
Activation 4x
1. 8 hamstring curls
2. 10 ball bridges
3. 12/leg Kickbacks
Hip Thrusts: 5x5
1. 1/2 thrusts (top half of the thrust only)
2. long pause thrusts 5 second timer
3. Full range
Superset : 10 reps 5x
1. Heels elv BB DL
2. 5 swings 5 Reset Swings
Superset: 8-2 evens
1. static lunges/leg
...
Spring Challenge #1 (Revamp of our Hardest workouts over the years)
Bw Tabata pair 2 mins
1. Walk out pushup
2. Oblique plank hop 3 bunny hops
HIIT pyramid all moves for 50:10 then 40:10 then 30:10
Then do 10 reps of each move + 5 DL +4 box squats, 3 power cleans, 2 bent rows 1 clean and press before moving on the next move
1. &nb...
2022-03-25 04:01:01 +0000 UTC View Post
Glute Building: Volume Lift #12
Activation
25 standing angled out leg pulses/leg
10 bottom ½ good mornings
25 Banded Lateral Walks
50 Frog Pumps
Set 1: 5x
20 reps banded thrusts
10 banded kb deficit DL
Set 2: 4x
10 1&1/2 hip thrusts
15 bench SLDL
Set 3: 3x
10 weighted lateral leg lift /leg
...
2022-03-23 04:01:00 +0000 UTC View Post
Full Body Burner #3
30:10 ABAB
1. Mtn climbers
2. Straight leg bicycles
3. rocket lunges
4. Alt tstand elbow to knee
5. Leg lifts and reaches
6. handstand 3 switch lunges
7. Russian twists
8. Frog crunch pulses
9. froggy burpee
10. V ups
Rep based mini pyramid
Combo moves: do each move increasing 1-5 reps
1. Plank hop + d...
Glute Building: Heavy Glutes #11 by Kristin R
Warmup - 2x
10/leg 2 way Cha Cha
25 frog Pumps
10 Banded BW Goodmornings
Thrusts: 8x
8 reps with failure hold
8 Reset Swings
DL: 6x
6 Sumo DL
8 Def KB Squats
Squats: 4x
5 BB box Squats
5 B-stance Squats
5 Squat Swings
Unilateral: 3x
5 ...
2022-03-19 04:01:00 +0000 UTC View Post
2022 Winter Classics #10
BW Warmup 20:10 4 minutes
1. Heel clicks
2. Bear kickthroughs
Remove a move and Reps Pyramid
1. 10-2 SA chest press to OH sit up 5/arm
2. 8-2 kneeling clean and press to kickthrough 4/side
3. 6-2 squat and SA twist & press 3/side
4. 4-2 discus swings 4/side
5. 1 manmaker, tricep maker, bicep maker ...
Glute Building: Volume/medium weight #11
Warm up 2x
25 Frog Pumps
10 BW Banded Goodmornings
25 Side to side steps
10 leg lift hip ups/side
Hip Thrust - 5x5
1. Full
2. pulse
3. dead stop
***Between Rounds***
10 rev hypers
Giant Set - 3x
1. 8 Deadstop Static Lunges
2. 6 Banded KB Goblet Box Squat<...
2022-03-16 04:00:04 +0000 UTC View Post
Full Body Burner #2 by Kristin R
Warm up:
1. Bosu Burpees
2. Bosu Squat Jacks
5-1
1. Stag Pushup
2. T-stand press
3. Sa Row in lunge
4. Sa Snatch
Tabata Pair
1. Single DB B-stance Squat
2. Manmaker
HIIT 50:10 ABAB (8 min)
1. SA Clean & Press Windmill squat
2. KB Clean Box Squat
3. Weig...
2022-03-14 04:01:00 +0000 UTC View Post
Glute Building: Heavy Glutes #10
30:30 3x
1. bicycles
2. bridges
3. straight leg bicycles
4. kang squats
4x8
1. Hip Thrusts
2. suitcase DL
4x8
1. RDL
2. kb kickstand DL
3x6
1. Bulgarians
2. Sumo DL
SS: 3x6
1. SL DL/leg
2. reset swings
10-1 swings
*5 Thrusts be...
2022-03-12 16:20:00 +0000 UTC View Post
2022 Winter Classics #9 by Kristin R
BW Warmup 20:10 4 minutes
1. Tricep Straddle Downs
2. Bench Lateral Touchdowns
Remove a move and Reps Pyramid dumbbells
1. 10-2 DB Death Marches
2. 8-2 Wide Chest Press to Narrow w/ leg lifts (2=1)
3. 6-2 decline pushup DL
4. 4-2 Burpee SA Double Snatch
5. 2 Combo Hang Clean + Front Squats...
Glute Building: Volume Glutes #10
Set: 2x single sided set 10 reps/move
1. donkey kickbacks
2. fire hydrants
3. rainbows
Set: 4x
1. 15 Banded Thrusts
2. 12 Swings
3. 10 heels elv kb DL
Set: 3x
1. 6 squat to alt rev lunge (squat/lunge/lunge=1)
2. 10 bstance thrusts/leg
Set: 3x
15 bosu behind back bridg...
2022-03-09 05:01:00 +0000 UTC View Post
Chest, Tri, & Core
SET 1: Tabata Pairs:
1. Rl & LL sl burpee skaters
2. Low lateral lunge twist and reach
SET 2: Reps: 5 x 5
1. Arnold Push press
2. Tricep Push-up 2 kickbacks
3. Decline Bosu Burpee
4. Incline chest press
SET 3: HIIT 50:10 ABAB
1. SSD Chest Press and dead bug legs
2. Ssd chest fly and leg drop
3. Dumb...
Glute Building: Heavy Glutes #9
Warm-up: 2x
25 Frog Pumps
15/leg Cha Chas
10 Banded pop squats
Set 1: 2x
10 Heavy Thrusts
25 thrust Hold Abductors
MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second abductions
Set 2: 3x
6 heels elv goblet Squats
10 death marches 5/leg
MAX WEIGHT 5 REPS 5x 30 second CHA CHAS
... 2022-03-05 05:01:00 +0000 UTC View Post
2022 Winter Classics #8
BW warmup 20:10 2x 4 minutes
1. Comp Burpee
2. Walk out pushup walk back
3. Bear hold kickthrough
4. Downdog to fallen triangle
Remove a move and Reps Pyramid dumbbells
1. 12-2 db clean and press
2. 10-2 kb clean and press
3...
2022-03-04 05:01:00 +0000 UTC View Post
Tabata
1. kang squats
2. frog pumps
3. squat walks
4. hip thrusts
Kb and bb hiit 30:10 3x
1. Alt Step ups
2. dL and hang clean/squat pulse and hold
3. box squat and forward lunge
4. Increasing resets and swings
5. Alt rev lunges
6. Tactical lunges
Pyramid Hip thrusts 10-1
*15 ad...
2022-03-02 05:01:00 +0000 UTC View Post
Full Body Add-on Pyramid: Twisted Sister Pyramid
Adapted from a Meghan K & Lauren V sister workout.
3 min AMRAP warm up
1 walk out pushup
2 oblique plank hops and jump up
3 rollbacks
4 low lateral lunge and twist
5 pop squats
Add a move pyramid
1. ManMaker
2. Step up rev lunge 2/leg
3. Rev grip Burpe...
Glute Building: Heavy Glutes #8
Warmup:
50Glute Bridge
50 Abductors
25 Walking Banded side to side Squats
10/leg SL bridge
5x5
1. Max Thrusts
2. Max KB Goblet Squat
Tabata:
1. BB RDL
2. Bicycles
6x6
1. Step Ups
2. Sumo DL
Tabata Pair:
1. Db Suitcase Squats
2. Bear Hold Kickthrough...
2022-02-26 05:01:01 +0000 UTC View Post
2022 Winter Classics #7
BW warmup 20:10 2x 4 minutes
1. Comp Burpee
2. Chair lunges
3. Lunge pops
4. Downdog to fallen triangle
Remove a move and Reps Pyramid dumbbells
1. 10-2 db split lunge sa press/leg
2. 8-2 Alt plank rows
3. 6-2 Box squat and press
4. 4-2 Burpee db hang clean
5. 2 ssd chest press
4 AMRAP 1 rep...
Glute Building: Volume Glutes #8 by Kristin R
Warmup: 2x
25/leg cha-chas
50 frog Pumps
15 Rev Hypers
10 Fire Hydrants
Giant Set: 3x
1. 20 Thrusts
2. 15 KB 3/4 Squat (don't lock out knees at top)
3. 10 Goodmornings
4. 5/leg B-stance Goblet Squat
Between Rounds:: 30 seconds
Round 1: Swings
Round 2: Reset swings and DL 2022-02-23 05:01:01 +0000 UTC View Post
Quick Upper Body & Cardio
3 Minute AMRAP
1. 3 Froggy Pushups
2. 4 Froggy Plank Hops
3. 5 Squat Jacks
4. 6 Switch Lunges 1=1
HIIT Pyramid 50:10, 40:10, 30:10
1. Chest press
2. Flys
3. Close grip press
4. Sexy plank walk Push-ups
Core: 5x5
1. Oh sit up
2. head banger and leg drop abduction
6 Min Single sided EM...
2022-02-21 05:01:01 +0000 UTC View Post
Glute Building: Heavy Glutes #7
Tabata
1. donkey kickbacks:pulses
2. rainbows:straight leg pulses
Hip Thrust Pyramid Scheme 2x each weight
15 reps
10 reps
5 reps
20 reps
9 min EMOM
1. 5 tactical lunges 5 swings
2. 10 backload or front load box squats
3. 5 kickstand KB DL/leg 5 goblet KB squats
Superse...
2022-02-19 05:01:01 +0000 UTC View Post
2022 Winter Classics #6 by Kristin R
BW warmup 20:10 2x 4 minutes
1. Comp Burpee
2. Plank Hops
3. Heel click squat jumps
4. Downdog Knee Drives
Remove a move and Reps Pyramid
1. 10-2 Push Press
2. 8-2 BB Clean Front Squat
3. 6-2 KB SA Swing Catch...
2022-02-18 05:00:03 +0000 UTC View Post
Glute Building: Volume Glutes #7
warm up 30:10
1. Frog pumps
2. pike glute raises
3. frog pumps
4. side laying leg lifts
5. side laying leg lifts
6. frog pumps
Thrust Ladder
15 reps to 1 rep 30 second abductions or cha cha or squat walks etc. between eac...
2022-02-16 05:01:00 +0000 UTC View Post
Fast & Furious #3 by Kristin R
8-2 reps evens
1. Kneeling C&P to Turkish press // per side
2. Kb pass off Rev Lunges 2=1
Mini 5x5, combo moves // per side (5 reps 3x 10 reps 1x)
1. Kickstand
2. SA cleans
3. Sa plank hop DL
30:10 3x 6 min
1. Alt KB Stag Froggy Pushup SA swing
2. KB pushup DL
<... 2022-02-14 05:01:01 +0000 UTC View Post
Glute building: Heavy Glutes #6 by Kristin R
Activation: 2x
1. Hip up, leg up 10/leg
2. Elevated Banded Bridge 25
3. Rev hypers 10
Heavy hip Thrust Set 8x
1. Max Weight 5 reps
2. 10 sec Hold
Superset: 4x
1. 10 Hip Thrusts + Abductor at the top and bottom
2. 5 BB DL
3. 5/leg Staggered Stance Swing
Gia...
2022 Winter Classics #5
BW warmup 20:10 2x 4 minutes
1. squat pops
2. bicycles
3. skaters
4. down dog up dog
Remove a move and Reps Pyramid
1. 10-2 kB Hang Cleans
2. 8-2 KB squat and press
3. 6 -2 Sa Reset swings
4. 4-2 Roll back DL power clean
5. 20 swings
4 AMRAP 1 rep/move
1. plank rows
2. pu...
2022-02-11 05:01:01 +0000 UTC View Post
Glute Building: Volume Booty #6
Tabata
Squat walks
Kang squats
kB 10 reps 5 x
1. def dL/squats (5) squat/dL (5)
2. swings
3. Def sumo dL
Set 1: 20-10 evens hip thrusts
30 second core work between each round
1. crunches
2. flutters
3. in and outs
4. leg drop abductions
5. commando hip dips
6. Russian twists
Set...
AMRAPs, EMOMs, & Parties
Buy IN 3 minutes
2 box squat 1 box squat jump walk out pushup
7 min AMRAP 10 reps per move
1. Dl
2. Alt bent rows
3. Front box Squat
4. Thruster
7 min emom
1. 4 human devils: Plank rows, pushup, frog plank hop up, Double arm swing
2. Increasing bicep curls starting at 2
4 min AMRAP
4 R fwd l...