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
...
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. Declin...
2022-03-28 04:01:01 +0000 UTC View Post
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
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...
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 ...
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. F...
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 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...
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. ...
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...
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 kickstan...
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-...
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 ...
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 Bos...
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...
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 &nb...
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 squa...
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 rollba...
2022-02-28 05:01:01 +0000 UTC View Post
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:
...
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 ...
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)
<... 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. C...
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 ...
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 &...
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&nb...
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. K...
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
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...
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 roun...
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...