2020 Festive Holiday Sweat Fest #2
Warm-Up 30:10 2x
1. Walk-out to push-up hop in hop out
2. Lunge back & hip opener
3. Prisoner Jacks
Strength Moves
1. 2 Burpees to Double arm Snatch & push pre...
2020 Festive Holiday: Chest & Triceps Pyramid Sets by Kristin R
Tabata Pair
Walk out pushup hop in and out
Plie touchdowns
Chest Strength Pyramid: 12,10,8,6,4,2
GATHERING & PACKING SANTAS SLEIGH by Kristin
Tabata Pair
1. Burpees
2. Bench Lateral Touchdowns
Climbing the Ladder:
10-2 Pushups
2-10 Step Ups (reps per leg)
Stacking the Boxes:
2020 Holiday HIIT & Hills #2
Tabata pair
1. squat jump squat
2. walk out pushup
Hill reps 1-5
1. switch Lunge SA row 2=1
2. Clean and press Burpee (combo reps for pushups, plank hops, cl...
2020-12-14 05:00:02 +0000 UTC View Post
2020 Holiday HIIT & Hills
BW Tabata starter
1. Bear walk pushups
3. Low lateral lunge twist and stretch
Hill 1: combo 1-5
1. back squat & rev lunges
2. kb plank hop to bent row and weighted dl/...
Reps, Tabatas, and Circuits by Kristin R
Format borrowed from Jennifer McLane on YouTube McLane Fitness:
2020-11-30 05:01:00 +0000 UTC View Post
Upper Body & Cardio
Bw Warm up 30:10 2x
1. Commando to tricep push-up
2. Bear hold alt kickthroughs
3. Criss cross burpees
10 reps then 5 reps 3x
1. Box jump burpees
...
2020-11-23 05:00:02 +0000 UTC View Post
Full Body & Thrusts
Warmup
Pushup t stand dip and reach
3 groiners twist and hamstring stretch
SET: 5x5
1. Pulse Hip Thrusts
2. Dead stop Thrusts with 2 Abductors
3. Full Range Thrusts...
2020-11-16 05:00:01 +0000 UTC View Post
Volume Glutes by Kristin R
Tabata: 20:10 - 4 rounds
1. Banded Thrusts
SS: 5x
1. 15 Sumo DL
2. 15 Swings
Tabata: 20:10 - 4 rounds
1. Banded Thrusts
SS: 4x
1. 12 BB b...
2020-11-09 05:01:02 +0000 UTC View Post
Full Body HIIT & Ladders #3 **Brutal**
Tabata pair warmup
1. Bw manmaker
2. 3 groiners to hamstring stretch
50:10 ABAB Format
1. BB Sumo DL
2. KB staggered burpee DL
3. KB hang clean 2020-11-02 05:00:01 +0000 UTC View Post
Full Body HIIT & Ladders #2
50:10 ABAB Format
1. KB reset swing hop up to DL + bent row
2. decline burpee box jump
3. Russian twist weight drop off
4. staggered pushup to concentration bi curl sta...
2020-10-26 04:00:01 +0000 UTC View Post
Full Body HIIT & Ladders by Kristin R
50:10 ABAB Format
1. Plate OH to ground
2. Incline pushup hop feet up
3. Plank Row to OH Snatch
4. Rollback Box Jump
5. Plate Pullover Sit up
6. b...
2020-10-19 04:00:02 +0000 UTC View PostBack to School Burn #3: Chest, Tris & Core
Tabata warmup
Commando burpee
Bear kickthroughs
Strength Set:
1. 15 Chest Press
2. 12 ab plate pass off
3. 8 Roll back to S...
2020-10-12 04:00:02 +0000 UTC View Post
Back to School Burn #2 by Kristin R
Bb pyramid 4x
1. 5 BB DL Row
2. 4 power cleans
3. 3 push press
4. 2 Clean & Press
****Between each round 60 seconds
1. Alt Row & Snatch
2. Burpee Back Fly<...
Back to School Burn
Bb pyramid 2x
1. 2 hang cleans
2. 3 push presses
3. 4 rev lunge/leg
4. 5 squats
**Between each round 60 seconds
1. Staggered push-up row and snatch
EMOMS and Clean &Press HIIT
Tabata pair warm up
1. bear walk pushups
2. low lateral lunge to runners lunge and twist
4 min EMOM #1
5 tricep pushups 5 bicep pushups+ 5 kickbacks + 5 bicurls +5 kb s...
2020-09-21 04:01:00 +0000 UTC View Post
Glutes, Legs & Cardio by Kristin R
Aruba derived set: “Dropset” Moves: 5x5
1. 5 Swings
2. 5 Reset Swings
3. 5 Swing to Squat Swing
***Between Sets: 10 Hip Th...
2020-09-14 04:01:00 +0000 UTC View Post
Back & Cardio Hardio
Tabata pair 4 minutes
1. High chair lunges
2. 3 groiners rocket step up
KB HIIT 50:10 ABAB 8 minutes
1. Alt Sa Swings to rev lunge
2. Resets and power cleans
Volume Glutes & Hams by Kristin R
Strength set: 20 Reps - 2x
1. Hip Thrusts
2. Swings
3. KB Big Band Sumo DL
4. Def KB DL
10 min EMOM: odds & evens
1. 10 Swing, squat swings<...
2020-08-31 04:01:01 +0000 UTC View Post
Chest, Triceps & Cardio by Kristin R
HIIT Pyramid Warmup:
1. Bosu Burpees
2. Bear Hold Commandos + plank jack
10-2 Pyramid Pair:
1. DB Close Grip Press to SA press
2. Staggered Pushup...
2020-08-24 04:00:02 +0000 UTC View Post
Back, Bi & Core
Core 30:30 3x 6 minutes
1. Bicycles
2. Eccenttic Leg drops & flutters
3. In and outs
4. Alt push-ups t stand leg lifts
Strength Moves - 6 reps (repeat between sets)
1. 3...
Full Body Pre-Vacation Killer #2
Tabata pair warm up:
1. Walk out pushup 180 squat jump
2. 3 alt knee drives into low lunge
Circuit 3x then double the reps for one last round
1. Rollback SA C&P 4/side
Full Body Pre Vacation Killer 60 minutes
Bb 5x5
1. power cleans to front box squats
2. decline pushup to box squat jump
3. hang cleans to push press
**Between each round 60 sec...
2020-08-03 04:01:00 +0000 UTC View Post
Upper Body & Tabata: Jamie B & Kristin R Collab
SS #1 - 3x
1. 10 + 5 Shoulder Press Combo (strict press 10, push press 5)
2. 12 commandos
True Tabata: Burpee BB High Pull
BB Single ...
2020-07-27 04:01:00 +0000 UTC View Post
Glutes & Cardio
Hip Thrusts & burpee set 6x(135-155 bar)
1. 5 pause thrusts
2. 5 dead stop thrusts
3. 5 full range regular thrusts
4. 10 sumo dL
60 seconds in between
Round 1: rollback...
Full Body Sweat Session
Warm up 30:10 2x
1. Walk out pushup plank hop 180
2. Bear hold at kickthroughs
3. Criss cross burpees
Superset 4x
1. 12 dB Chest press
2. 10 decline pushup+ plank ...
CrossFit ESSENTIAL MOVES PYRAMID #2
10 reps
HIIT 50:10
8 reps
HIIT 40:10
6 reps
HIIT 30:10
4 reps
HIIT 20:10
1. Plate OH to ground
2. Plate pull over get up
3. OH plate Surrenders
4...
Legs & Booty by Kristin R
Tri-Set (@1busybody aka Jamie B) : 5x
1. 12 BB Deadstop Banded Thrust
2. 20 Floor Seated Abductors
3. 10 BW Banded Box Squat Jumps
Circuit: 3x
1. 30 BB Hip Thrust&n...
2020-06-29 04:00:02 +0000 UTC View Post
Full Body & Glutes
BW warmup
10 chair lunges
20 bicycle abs
10 thoracic extensions
20 squat jumps
KB Set: 4x
1. 12 alt kb rev lunges
2. 10 Sta...
2020-06-22 04:00:02 +0000 UTC View Post
Chest & Triceps by Kristin R
Tabata Warmup:
1. Bosu Burpees
2. Commando Plank Hops
Giant Set: 4x
1. 8 Incline DB Chest Press
2. 8 Incline Close Grip Press
3. 8 Wide Pushup ...
2020-06-15 04:00:02 +0000 UTC View Post