5 Rounds for time
20 Alt Rev Lunges
20 Anchored Sit ups
RX Men: 40Lb dumbbell
RX Women: 25Lb dumbbell
This one is a burner. Try to complete each round in under 5 minutes. Watch out for the leg lifts because they can eat up a bunch of time.
Lunges: When lunging most of the work should be performed by the lead leg. So focus on your front glute and quad when completing the motion. Stay balanced and keep your core braced.
Anchored leg raise: Be sure to have your arms fully extended during this movement. Brace your core and get rid of any space between your lower back and the ground. Then lift while keeping those legs straight
Be sure to let us know how you did
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RX men: 40# dumbbell
Rx women: 25# dumbbell
Goal: Under 20 minutes
Alrighty, today’s workout it a fun one. We’re chipping off two reps of each exercise after each round. Starting at 20 reps and ending at 14 reps. Your goal should be to move steadily and not too quick in the beginning. Break up the sets of 20 int a couple blocks of 5 or 10.
push press: The whole point of this movement is to generate force from the floor up. Bring your dumbbells up to your shoulders, bend slightly at the hip and knee. Drive up with your legs and follow with a shoulder press.
DB Squat Cleans: This a fun one but can be a little intimidating, so let me walk you through it. The first movement is a deadlift. Drive your hips back toward the wall,...
Be sure to warm up your hammies on this one. Start with at least two rounds of inchworms, body weight squats, high knees and butt kicks.
10 Push ups + Renegade Rows
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
Score: Total Time
Goal: Under 17 Minutes
25 Min AMRAP
Complete as many rounds as possible in a 25 minute timeframe.
Rx for men: 50# kettlebell
Rx dow women: 35# kettlebell
Goal: 12 rounds
Swings: when swinging your kettlebell or dumbbell be sure to hinge at the hip and push your glutes to the wall behind you. If you feel your hamstrings and glutes working you’re on the right track.
Cossack squat: make sure you have a wide enough stance and sit back on your heels when descending. The load should be put on the bent leg and a slight stretch should be felt on the straight leg.
Jumps: find something sturdy to jump or step up on. Land with your fleet flat on the box and be sure to lock your hips out at the top of the motion.
Get after it and let us know how many rounds you got!
Want more? Let’s get you set up on a coaching call to ramp up your training. Email: [email protected] to get started
New week, more workouts coming right to you. Start your clock at the beginning of this workout and share your photos/videos and total time to complete all five rounds - be sure to tag @quadonline. Widen your feet on the renegade rows to help balance and keep your core tight!
10 Renegade Rows
10 Dumbbell Thrusters
15 Dumbbell Hop Overs
20 Air Squats
20 Jumping Lunges
Women: 20 lbs