ADVANCED EMOM & HIIT #4
Warmup
1. Oblique Plank Hops to Tricep Pushup
2. Groiner twist and reach
6 min EMOM:
1. 6 Tricep Kickbacks
2. 4 Bicep Curls
3. 3 Arnold Press
4. 2 Double PU Burpee (change variations: tricep, rev grip, reg, decline, incline, wide pushup)
10-2 Pyramid Pair:
1. KB Swings
2. K...
2021-04-30 04:00:02 +0000 UTC View Post
CrossFit & Back
Tabata warm up
1. Bear crawl pushups
2. jumping jacks
Hiit set: 50:10 2x
1. Manmakers
2. Alt SA snatch
3. Weighted walk out plank rows walk back 2 squat jumps
4. Easy bar RDL and clean and press
Giant set: 6x4
1. DB clean split Lunge press
2. Burpee BB bent ...
2021-04-26 04:01:00 +0000 UTC View Post
ADVANCED EMOM & HIIT #3 by Kristin R
Reps Pyramid Warmup: 1-5
1. Incline Pushups
2. Decline Burpees
3. Squat Jacks
4. Box Jumps
8 min ODDS & EVENS EMOM:
Odds:
1. 6 DB Close Grip Press
2. 5 Wide Press
3. 4 Chest Fly
4. 3/arm Turkish starters
Evens:
6 Staggered Tricep pushup SA Clean & Press...
2021-04-23 04:00:02 +0000 UTC View Post
High Volume Glute builder
Activation: 2x
chacha 10/leg
Elv bridges 15
Frog pumps 25
tabata Pair
1. Hip thrusts
2. Knees up abductors
Hipthrust Complex 5x
1. 5 (5 second) Pause thrust
2. 5 dead stop 2 abductors
3. 8 full range
Between rounds do:
1. 10 ball hamstring curls
2. 10 ball bridges
ADVANCED EMOM & HIIT #2:
EMOM Madness by Kristin R
Tabata Warmup:
Tabata Warmup:
1. Bench Lateral Touchdowns
2. Decline Pushup Toe Touches
EMOM:
1. PU Alt Oblique Plank Hop, Cross Knee Drive
2. Plank Hop Plank Rows
3. Power Clean Push Press
4. Rt Rev Lunge to Kickstand DL
5. Lt Rev Lunge to Kickstand DL
Chest tri & CrossFit
Tabata Warmup
1. plank hop toe touches
2. walk out pushup T-stand
Superset 3x
1. 8 Dumbbell close grip press to 8 reg chest press
2. 8 OH to Ground
Tabata Pair:
1. Box Jumps
2. Burpee DB Clean
Giant set: 4x
1. 4 Manmakers
2. 8 incline chest press
3. 12 incline flys
...
2021-04-12 04:01:00 +0000 UTC View Post
Advanced EMOM & HIIT #1
Tabata Warmup
1. plank hop toe touches
2. walk out pushup
6 minute EMOM 3 reps/move
1. Gorilla Rows/arm
2. cleans
3. front squats
4. push presses
Super Set 5x5
1. Manmakers
2. box jumps
Between rounds**30 seconds of chair lunges, toe taps, or face melters**
9 minute EMOM ci...
2021-04-09 04:00:02 +0000 UTC View Post
Back & Bi focus by Kristin R
Tabata Warmup:
1. Prisoner Jack's
2. Groiner 3x twist and reach
Superset 8 reps 4x
1. db box squat and Press
2. plank hop wide sumo alt SA row
HIIT Pyramid:
1. Burpee Alt SA back fly
2. Alt Staggered PU, spider Knee, SA Snatch
Superset 6 reps 4x
1. 3 Way Bicep Curls (hammer, reg, ...
2021-04-05 04:01:01 +0000 UTC View Post
Full Body Savage Workout #10
Warm up pair
1. Butt kicks and arm circles
2. BW kang squats
HIIT Pyramid
1. weighted decline burpee
2. Alt SA snatch & squat and press
BB Strength
5 DL
4 hang cleans
3 bent rows
2 clean and press
1 rev lunge/leg
KB strength
10 swings
8 squat swings
6...
2021-04-02 04:00:03 +0000 UTC View Post
Full Body by Kristin R
Tabata Warmup:
1. Straddle down Tricep Burpees
2. Bosu lateral Touchdowns
STRENGTH SET: 3x
1. 10 Kneeling Rear Delt Raise, diamond pushup
2. 8 BB Clean & Press
3. 6 Kb SA Swing, to SA Push Press
Tabata Pair
1. Kneeling SA Turkish Press
2. DL Hang Clean
1. SA Chest Press Half Get up come...
2021-03-29 04:01:00 +0000 UTC View Post
Savage Full Body Workout #9
Warm up: Tabata pair
Burpee no pushup no jump
Rev lunge hip opener
Upper Body HIIT 30:10 3x 10 minutes
1. Alt T-stands
2. RA Kneeling SA hammer curl to press
3. LA kneeling SA hammer curl to press
4. diamond pushups
5. in and out abs
30:30 Plank party 3 minutes
1. plank hold
2. shoulder taps
<... 2021-03-26 04:00:02 +0000 UTC View Post
Full Body Ladder Workout
Tabata warm up
1. squat and squat jump
2. walk out pushup
KB Ladder
ROUND 1: Move 1
ROUND 2: Moves 1 & 2
ROUND 3: Moves 1, 2 & 3
ROUND 4: Moves 1, 2 , 3 & 4
ROUND 5: All moves
1. 2 plank hop power cleans
2. 4 hang cleans
3. 6 tactical lunges
4. 8 swing squat swings
5. 10...
2021-03-22 04:01:00 +0000 UTC View Post
Full Body Savage Workout #8
Warm up:
Bear crawl pushups
Low lateral lunge twist and reach
HIIT 30:10 4x 16 minutes
1. RA Turkish starters (just press to your elbow)
2. LA Turkish starters
3. RA kneeling Turkish presses
4. LA kneeling Turkish presses
5. Pullover get up
6. OH to ground
Reps:
5 Turkish get ups...
Full Body & Thrusts
BwTabata pair warmup 4x each move
1. bird dog crunch
2. Banded side leg lift
Thrusts 3x
1. 10 full range thrusts
2. 5 pause thrusts (5 second timer)
3. 5 dead stop thrusts with 2 abductions
**Between sets do:
5 swings
5 squat swings
5 resets
5 KB DL
SS1: 3x
1. ...
2021-03-15 04:01:01 +0000 UTC View Post
Full Body Savage workout #7
warm up Tabata pair
Walk out pushup
Plie squats and plie jumps
6x5 mini circuit
1. Kneeling SA clean to squat and press 3/arm
2. Incline push-up and Alt sa row 3/arm (6pushups total)
60 second work:
Round 1: sa chest press bicycle legs (switch arms at 30)
Round 2: oblique plank hop high pull
Round ...
HIGH VOLUME BOOTY
Warm up:
1. Bird dogs
2. Curtsy lunge leg lift squat jump
Hip thrust Reps:
10 reps 3x and 20 reps 1x
HIPTHRUSTS +30 sec abductions
10-1 PYRAMID
1. Good morning box squats
2. KB swings 10
5 reps 3x 10 reps 1x
... 2021-03-08 05:01:01 +0000 UTC View Post
Full Body Savage Workout #6
Tabata warm up 4 mins
Squat and squat jump
Lateral lunge twist and reach
CORE Starter HIIT Pyramids:
No REST HIIT pyramid 6 mins: (supine table top pressing legs in rest)
1. Halo bicycles
2. Pull over leg lift toe touch
No Rest HIIT Pyramid 6 mins: (weighted jumping jack in rest)
1. OH to ground 2021-03-05 05:00:02 +0000 UTC View Post
Core & Full Body EMOMS & HIIT
Tabata warm up
Walk out plank hop walk back
Roll back 3 jumping jacks
Circuit style EMOM 12 minutes 8 reps per move
1. Hallow hold sl knee tuck 8/leg + db sumo dl high pull
2. Goblet hold lunge pops 4/leg + frog push-ups
3. Wide leg db double arm snatch (rack to shoulder and then bring down) + fro...
Full Body Savage Workout #5 by Kristin R
Tabata pair warmup
1. groiner 3x, 1 Lunge Hop
2. Incline Pushup, Plank hope feet on Bench
BROKEN Manmaker Savage
ADD ON combo REPS: 1-5
1. RA Pushups and plank rows
2. LA pushups and plank Rows
3. Plank Hops
Pyramid: Remove 2 moves after 2 rounds
1. 12 Halo Bicycles<...
2021-02-26 05:00:01 +0000 UTC View Post
Plyo Box & Bells by Kristin R
Warmup pair:
1. walk out plank hop walk in jump
2. skaters
Box & Dumbbell:
1. 4/side Push Press Windmill
2. 16 Box Jumps Step Downs
Tabata Pair 1:
1. Chair Lunges
2. Incline Pushup Bench Hop
Tabata Pair 2:
1. Alt Snatch
2. Stag Pushup SA Bent Row
Box & Dumbbel...
2021-02-22 05:00:02 +0000 UTC View Post
Full Body Savage Workout #4
tabata pair
Squat squat jump
Walk out pushup
6x6
1. 1/2 manmaker snatches 3/side
2. Swings and squat swings
3. 1&1/2 RDL
4. Hang cleans
**Bb & KB complex between rounds**
5 power cleans
4 front box squats
3 bent rows
2 clean and press
Burpee 5x5
1. Burpee dB squat
2. Burpee fro...
Bring the Heat #5 Full Body by Kristin R
BW HIIT 30:10 2x
1. Mtn Skier (Jamie B move)
2. Chair Lunges
3. Star Burpee
"DROPSET" circuit 5 & 8 reps 3x (Heavier weight for 5 reps - 3 x, then 8 reps - 3 x)
1. Sumo DL
2. Arnold Push Press
3. Kang Squats for 5 then Goodmornings for 8 reps
4. Burpee Bicep Curl
...
Savage Full Body #3
warmup Tabata
Burpee no jump
Walk out 3 groiners
Set #1: Pyramid: 12 reps KB, 10 reps DB, 8 reps BB, 6 reps KB, 4 reps DB, 2 reps BB
1. DL
2. Power cleans
3. Push press
4. Front squats
Strength rep set: 8 Reps 2x through
1. Squat drop weight box jump
2. Sa snatch windmill ...
Bring the Heat #4
BW reps 1x
1. 20 chair lunges
2. 10 pushups to T stand
3. 20 Crab hold toe touches (10/side)
4. 10 Bear shoulder tap to frog pushup
5. 20 Skaters
50:10 4x 16 minutes
1. Lateral Lunge and high pull (switch1/2 way)
2. Hallow hold SA chest press (switch 1/2 way)
3. SA sumo squat bi curl to SA front squat ...
Full Body Savage Workout #2
Warmup pair 4 mins
1. Plank jack shoulder tap to down dog stretch
2. Plank hop 2 standing toe touches
HIIT 30:10 3x 8 mins
1. RL Rev lunge SA shoulder press
2. LL Rev lunge SA shoulder press
3. RL sl burpee to Sldl
4. LL sl burpee to sLDL
3 min AMRAP: 5 reps
1. Cross crunches/side
2. Bear shoulder taps<...
Bring the Heat #3: Bootie Lift
Tabata pair
1. Cha chas
2. Rev lunges and squat jump
Hip Thrusts:
1. Pyramid 10-1 Thrust w/ 30 seconds of seated knees up adductors
Heavier Thrust: 6 reps 5x
1. Thrusts
2. 8 dB squats
Superset: 4x
1. 10 Box Squats w/ 2 seated adductors
2. 5 Kb DL/squat 5 squat/dl...
Full Body Savage Workout #1
Tabata pair warm up
1. Rocket step up lunge back toe tap
2. Lateral lunge twist and reach
Rep Challenge
20 swings
10 plank hop upright rows
5 hang cleans
No rest Tabata pair
1. Bb dl::front load hold
2. Front load box squats::hands on bb plank hold
Rep Challenge
20 Chops per side
10 windmi...
2021-01-29 05:00:02 +0000 UTC View Post
Bring the Heat #2 Full Body
BW HIIT 30:10 2x
1. pike pushup walk out pushup
2. bear hold kickthrough
3. roll back burpee
REP circuit 5reps 3x 10 reps 1x
1. OH to ground
2. BB DL row
3. pull over leg lift
4. BB Clean & Press
Bosu and DBs 50:10, 40:10, 30:10
1. Bosu pushup oblique plank hops
2. Bosu abs knee t...
2021-01-25 05:01:00 +0000 UTC View Post
Bring the Heat Full Body by Kristin & Julia
6x4 KB Set
1.Stag Pushup SA Swing Catch Rev Lunge 3/side
2. Lateral Jump over KB Burpee 3/side
3. Reset Swing, Hop to Power Clean
4. Clean & Press
DB “Broken up Twisted” Manmaker 50:10, 40:10, 30:10
1. Alt Spiderknee Pushup Alt SA Row
2. Plank Hop, 2 Oblique Plank Hops+dl
3. Plan...
Format by Jennifer McLane Fitness
https://youtube.com/c/McLaneFitness
Festive Holiday Sweat Fest #3: Reps, Tabatas & Circuits
Tabata pair warm up
1. 3 groiner hamstring stretch
2. Plank hop stand and toe touch
<... 2021-01-11 05:01:00 +0000 UTC View Post