Performance

Queen

For Total Reps: 2 Rounds
AMRAP 3
12 Overhead Squats 115/75
12 Kettlebell Swings 70/53
-rest 1 minute-
AMRAP 3
‘Cindy’
-rest 1 minute-
AMRAP 3
12 Dumbbell Snatch (you choose weight, alternating)
12 Box Jump Overs 24/20
*rest 5 minutes between rounds

 

Lifestyle

Queen

For Total Reps: 2 Rounds
AMRAP 3
12 Overhead Squats 75/55
12 Kettlebell Swings 53/35
-rest 1 minute-
AMRAP 3
5 Ring Rows
7 Push-ups
12 Squats
-rest 1 minute-
AMRAP 3
12 Dumbbell Snatch (you choose weight, alternating)
12 Box Jump Overs 24/20
*rest 5 minutes between rounds

 

Rehab Upper
For Total Reps: 2 Rounds
AMRAP 3
12 Back Squats 115/75
12 Box Jump Overs 24/20
-rest 1 minute-
AMRAP 3
15 Hip Extensions
15 GHD Sit-ups
-rest 1 minute-
AMRAP 3
12 Dumbbell Snatch (uninjured arm)
12 Box Jump Overs 24/20
*rest 5 minutes between rounds

 

Rehab Lower
For Total Reps: 2 Rounds
AMRAP 3
12 Renegade Rows (total) 35/20
12 Calorie Bike
-rest 1 minute-
AMRAP 3
5 Pull-ups
10 Push-ups
-rest 1 minute-
AMRAP 3
12 Calorie Row
12 Calorie Bike
*rest 5 minutes between rounds

 

Rise & Shine Endurance Squad

3 Rounds: Every 7 minutes complete
200m Run, Hard
200m Run, Easy
200m Run, Hard
200m Run, Easy
At 21:00
21/18 Calorie Bike
9 Burpee Box Jump Overs 24/20
At 28:00
18/15 Calorie Bike
7 Burpee Box Jump Overs 24/20
At 35:00
15/12 Calorie Bike
5 Burpee Box Jump Overs 24/20
*Workout details: the running component of this workout is a tempo drill. This is meant for you to push yourself then actively recover. This will train you to recover more effectively and efficiently and fight localized muscle fatigue. The couplet (bike and burpee box jumps) is a sprint intended for you to push 100%.