Down with the Sickness
3 rounds:
30x Plank Jack
25x Goblet Squat
20x Plank Kick-through
15x Cossack Squat (w/ weight)
10x Dive Bombers
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https://zoom.us/j/7471037493
Or
Type in room # 7471037493
7’ amrap
9 push press w/obj
14 step ups w/obj (on a chair, couch, bed)
9 object hopping burpees
– 3’ rest –
7’ amrap
12 squat w/obj
10 v-ups
8 object hopping burpees
Zoom link
https://zoom.us/j/7471037493
Or
Type in room # 7471037493
5 Rounds
20 Lat. Squat Jumps
20 Push Ups
20 Alt. DB Snatch or Object
5 Rds
10 Single Leg KB DL to Bentover Row- left
30s KB Squat Thrust to Vertical Jump
10 Single Leg KB DL to Bentover Row- right
20 Squat Thrust to Single-arm SDHP-alternate arms
30s St Leg DL to Goblet Squat
–1min REST
50-40-30-20-10
Double-unders
Sit-ups
Keep ‘Em Separated
Tabata #1:
* Mountain Climber
* Push-up
Tabata #2
* Air Squat
* Burpee
Tabata #3
* Lunge Hop
* Plank Shoulder Taps
Tabata #4
* Hollow Rock
* Flutter Kick
*** 1` rest between tabatas ***
For time
21-15-9-15-21
Thrusters w/obj
Push ups
After each set 20 hollow rocks
5 sets
3min on-1min off
7 C&J (any Objects)
14 Box Jumps/Step Ups/Tuck Jumps
21/21 Bicycle Kicks
20min AMRAP
5 HSPU
10 Pistols
15 Pull Ups- use door frame/chair, rows
20 Burpees
400m run or 10 flights of stairs
1 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
200m run or 6 flights of stairs
2 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
100m run or 3 flights of stairs
3 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
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