CrossFit:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders
If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time. Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?
Bodywork:
“Butts and Guts Marathon”
Min. 1) Plank
Min. 2) Max Glute Bridges
Min. 3) Max Russian Twists
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)
Repeat for 4 Total Rounds. (20min.)
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂
Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Sweat:
A.) (15min. to finish…)
50-40-30-20-10
American KB Swings (53/35)
10-20-30-40-50
Wall Balls (20/14)
B.) (17-36min. to finish…)
10-20-30-40-50
Lateral Lunges with a 45/35lb bar
Push-Ups
Sit-Ups (with feet anchored on KB)
Da Daily D:
A.) 15min. to get as far as possible:
50-40-30-20-10
Double Unders
Sit-Ups
Immediately into;
B.) 10-20-30-40-50
Alt. DB Snatches 50/35lb.
Toes-To-Bar
25/18 Cal Assault Bike 20/14 Cal Row
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)