Nisha
Day 3 - 11/27/2023
3 Rounds
2 min ski erg
16 sit-ups on Hoist Ab Bench
8 Alternating lunges
Finished in 9:32
Day 3 - TBD
Warm Up
Jumping Jacks
Hip Hammy Flow
Crossover Symmetry
Metcon
3 Rounds for time:
200 m run (sub in row or ski depending on weather)
10 med ball squats
10 alt reverse lunges
Bench Press
5x5
25
25
30
30
35?
Day 2 - 11/13/2023
Warm Up
Jumping Jacks
Hip Hammy Flow
Crossover Symmetry
Metcon
3 Rounds for time:
40 rope skips
10 ring rows
5 push-ups (chest elevated)
Deadlift
5x5
36
36
47
47
55#
Day 1 - 11/11/2023
Warm Up
Jumping Jacks
Hip Hammy Flow
Crossover Symmetry
Metcon
3 Rounds for time:
20 step-ups (12-12-20")
10 sit-ups
5 overhead press (15-15-20#)
Accessory
3 sets of 8 reps each arm
Standing Alt Biceps Curl (8 pounds)
Triceps Kick Back (4.5 pounds)
30 minutes total workout
-----------------------------------------------------------------------------------------------
Day 4 - TBD
Participants TBD
Warm Up
Jumping Jacks
Arm Circles
Seal Swings
Crossover Symmetry
Strength
3 sets of 8 reps
DB shoulder press
DB alt biceps curl
Barbell skull crushers
Box Jumps
Core
3 sets of 15 sit-ups
Cash Out
600 meter walk holding 10 pound plates
Day 3 - 2022.7.19
Diya
Warm Up
10 up downs
10 back extension
Crossover Symmetry
Strength
3 sets of 8 reps
Back Squat - modified to single leg squat
Deadlift
Strict Press
Core
3 sets of 8 sit-ups - skipped
Cash Out
500 meter row
Day 2 - 2022.07.13
Diya
Warm Up
Mountain Climbers
Hip Hammy flow
Strength
3 sets of 8 reps
Bench Press
Strict Biceps Curl
DB Overhead Extension
Alt reverse lunges
Core
Weighted Plank hold 30 seconds
Cash Out
1000 meter row
Ratna and Diya
Warm Up
2 rounds of jumping jacks, arm circles, seal swings, throw downs
Strength
3 sets of 8 reps
DB shoulder press
DB alt biceps curl
DB triceps kick back
DB box step ups 12"
Core
2 sets of max reps in 30 seconds
sit-ups
rest 60 seconds between rounds
Cash Out
600 meter walk
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