Greatness From Small Beginnings
Complete as many rounds as possible in 15 minutes of: 21 Abmat sit-ups 14 single-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep. Use a dumbbell that is manageable, yet challenging. Intermediate athletes can complete Read More …
4 rounds for time of: 50-ft. walking lunge* 50 Abmat sit-ups Men: 50-lb. dumbbells Women: 35-lb. dumbbells *1 dumbbell overhead, 1 dumbbell in the front rack. Scaling Both exercises in this workout challenge the midline. The overhead lunge should be Read More …
7 2-minute rounds of: 200m. run Max rep abmat sit-ups There is no rest between rounds. Scaling The run portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the distance Read More …
3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of abmat sit-ups 1 minute of push presses 1 minute of abmat sit-ups Rest 1 minute Men: 95 lb. Women: 65 lb. Scaling Reduce the loads on the Read More …
50-40-30-20-10 reps for time of: Wall-ball shots SDHP @75/55-lb. Abmat sit-ups Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target 30 minute cap. curveball: coach will at random pick each athlete in their class to Read More …
5 Rounds for time: 30 Abmat sit-ups 20 Burpees to a target 15 Kettlebell swings @70/53-lb. Burpee target is at least 6″ above reach, and two hand touch. This workout is meant to be longer and tax an athletes aerobic Read More …