Jump rope/Ab descending ladder

Warm up: 1 mile run

Workout: 150 jumps, 50 sit ups, 120 jumps, 40 sit ups, 90 jumps, 30 sit ups, 60 jumps, 20 sit ups, 30 jumps, 10 sit ups (scale for Annie from CF)

*no sub for the jump rope...a rope is something everyone should have at home. According to the wrestling coach at the academy- jump rope was the best way to get his athletes to cut weight because it gets your heart rate up and then back down and then up again....its worth a purchase

3 x 10 min EMOMs

Round 1: 10 Minutes of every minute on the minute (EMOM)
30 mountain climbers
10 standard push ups

Rest and drink water (approx 2 min...or when stop breathing heavily)

Round 2: 10 min EMOM
15 box jumps (12in box)
5 incline push ups

Rest and drink water (approx 2 min)

Round 3: 10 min EMOM
15 jump lunges
5 decline push ups

*Each minute- try and be fast to get as much rest, but don't sacrifice form

29 Dec 2015- short one

5 min jumping rope (double under practice)

3 rounds:
50 walking lunges
10 pull ups (jumping or assisted as required)

20-30 min workout

Tanya/Cori WO:

2 min row
40 sec on/20 sec off x 2: step ups (holding dumbbells)

2 min row
40/20 x 2: sit ups

2 min row
40/20 x 2: push ups

2 min row
40/20 x 2: DB swings

2 min row
40/20 x 2: planks

*alternate if with partner


normally 20 min- if want 30 min...extra round?? 1 min row/ 1 round each??

3 rounds

3 rounds of:

1000 meter row (sub .5 mile run)
20 box jumps
10 burpees
1 minute plank

*try to build and get faster each round

Only need a jump rope

5 x

1 min double unders practice

1 min jump rope (singles)

1 min exercise

ex:
Round 1- walking lunges
2- dips (3 sets of 10 within time)
3- squats
4- arm circles
5-reverse lunge in place

Rest during transitions (aprox 10-15 seconds)



*If no jumprope, sub for 40 seconds mountain climbers

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https://www.facebook.com/fitfellowship/posts/672870372735174


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