Happy Easter!
"Deck of Cards"
Complete the Deck For Time
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Lunges
Card value determines the number of reps
Face Cards = 10
Aces = 11
Jokers = 15 Burpees
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Squats
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
AMRAP 20:
400 Meter Run
20 Jumping Lunges
AMRAP 15:
45 Double-Unders
30 Dumbbell Reverse Lunges
15 Sit-Ups
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest
Completed with a dumbbell or pack.
AMRAP 15:
10 Single Arm Dumbbell Clean and Jerk
30 Double-Unders
10 Push Ups
30 Double-Unders
5 x 3:00 AMRAP,
Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Dumbbell/ Odd-Object Thrusters
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep)
On the 5:00 x 6 Rounds:
15 Pushups
15m Walking Lunge
400m Run
AMRAP 12
12 Goblet Squats
12 Burpees
12 Sit-Ups
12 Single Arm DB Snatches
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=
Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=
Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
On all dumbbell movements, alternate hands every 5 repetitions.
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks
4 Individual tabatas! 16 Minute Workout!
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
3 Rounds 1:00 Minute at Each Station
Air Squats
Odd-Object Deadlift
Step Ups (Chair, Couch, Bench)
Reverse Lunges
Burpees
Rest
*Odd Object can be anything! Example: Dumbbell, Kettelbell, Back Pack, Case, etc*
AMRAP 15:
15 Hand-Release Pushups
18 Bent Over Odd-Object Rows
21 Glute Bridges
*Odd Object can be anything! Example: Dumbbell, Kettelbell, Back Pack, Case, etc*
AMRAP 6:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round
*Odd Object can be anything! Example: Dumbbell, Kettelbell, Back Pack, Case, etc*