Bobcat Barbell

4/3:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
4 Minute AMRAP:

3X:
:45 Donkey Kicks/:15 Rest
:45 Hollow Hold W/Bent Knee Leg Lift/:15 Rest
:45 Rolling V-Ups/:15 Rest

Additional Bodyweight Workout:
2X:
2:00 Box/object Clear-Overs (https://youtu.be/gI1L_T8sBpM)
2:00 Cardio
2:00 Plank Hold (https://youtu.be/Og6zTet9Mdg)
2:00 Air Squats (https://youtu.be/C_VtOYc6j5c)
2:00 Burpees (https://youtu.be/TU8QYVW0gDU

4/2:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
4 Minute AMRAP:
8 BodyBuilders to High Knees
8 Sunshines (Each Side)
8 Tuck-Up, Straddle Leg Lifl
Rest 1 Minute, Repeat

Additional Bodyweight Workout:
2X:
2:00 Box/object Clear-Overs (https://youtu.be/gI1L_T8sBpM)
2:00 Cardio
2:00 Plank Hold (https://youtu.be/Og6zTet9Mdg)
2:00 Air Squats (https://youtu.be/C_VtOYc6j5c)
2:00 Burpees (https://youtu.be/TU8QYVW0gDU

4/1:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
10 Minutes, As Many Rounds As Possible (AMRAP):
10 Candlestick to Sit-Up
10 Lunge Steps
10 Scissors Kicks (Each Side)
10 Planche Press to Push-Up
10 Toe Touches

Additional Bodyweight Workout:
25 Roll Up Squats (https://youtu.be/mGTAAlSwELA)
50 Sit-Ups (https://youtu.be/_HDZODOx7Zw)
75 Push-Ups (https://youtu.be/0pkjOk0EiAk)
100 Gute Bridges (https://youtu.be/b6hV2AP6rkA)
75 (ES) Russian Twist (https://youtu.be/h9goan-P9LI)
50 Sit-Ups
25 Roll Up Squats

3/31:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
10 Minutes, As Many Rounds As Possible (AMRAP):
5 Push-Up + Knee-to-Elbows
10 Sprinter Sprinter Suitcase
15 Side Tuck-Ups (Each Side)

Additional Bodyweight Workout:
2X:
25 Push-Ups
50 Sit-Ups (https://youtu.be/_HDZODOx7Zw)
800m Run

3/30:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
3X:
:45 Side to Side Floor Thrusters
:45 Bent Knee Leg Raise to Windshield Wiper
:45 Plank Around the World
:45 Upper Body Hollow Lifts

Additional Bodyweight Workout:
40-30-20-10 of:
Walking Lunges
Sit-Ups
*Do 100 Lateral jumps over a PVC after each round

3/27:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
2X:
:50 5 Hollow Rock, Roll Over, 5 Arch Rocks/:10 Rest
:50 Plank Walk Outs/:10 Rest
:50 3 Way Candlestick Roll/:10 Rest
:50 Planche Press to 2 Shoulder Taps (Each Side)/:10 Rest
:50 Flutter Kicks/:10 Rest

Additional Bodyweight Workout:
30 Minutes, Every Minute on The Minute:
Minute 1: 5 Box Jump Overs (any height or object will suffice!)
Minute 2: 10 Burpees (https://youtu.be/TU8QYVW0gDU)
Minute 3: 15 Air Squats (https://youtu.be/C_VtOYc6j5c)

3/26:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
4X:
:30 Side Crawl to Mountain Climbers (3 Steps + 5 Mountain Climbers)
:30 Single Leg Seated Straddle Lifts
Rest 1:00
4X:
:30  Bodybuilders
:30  Reverse Crunches

Additional Bodyweight Workout:
60 Minutes of Burpees
*Every 5:00, Run 400 meters
*Strats with 400 meter run

3/25:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
10 Minutes, As Many Rounds As Possible (AMRAP):
10 Push-Ups to R/L Shoulder Taps
10 Bent Knee Circle Hollow Rocks (Each Way)
10 Half V-Ups

Additional Bodyweight Workout:
1-2-3-4-5-6-7-8-9-10 Of:
Push-Ups (https://youtu.be/0pkjOk0EiAk)
Sit-Ups (https://youtu.be/_HDZODOx7Zw)

3/24:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
4 Minutes, As Many Rounds As Possible: 
6 Lateral Bodybuilders (3 Each Way)
8 Bicycles (Each Way)
10 Side Plank on Knee w/Reach Unders
Rest 1 Minute, Repeat

Additional Bodyweight Workout:
3X:
50 Air Squats (https://youtu.be/rMvwVtlqjTE)
25 Burpees (https://youtu.be/TU8QYVW0gDU)
400m Run

3/21:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
10 Minutes, As Many Rounds As Possible (AMRAP):
10 Candlestick to Sit-Up
10 Lunge Steps
10 Scissors Kicks (Each Side)
10 Planche Press to Push-Up
10 Toe Touches

Additional Bodyweight Workout:
10X:
5 Burpees (https://youtu.be/TU8QYVW0gDU)
10 Push-Ups (https://youtu.be/0pkjOk0EiAk)
15 Air Squats (https://youtu.be/rMvwVtlqjTE)
200m Run

3/20

Warm-Up:
2 Squat Prep Cycles

Core Workout:
3X:
:45 Side to Side Floor Thrusters
:45 Bent Knee Leg Raise to Windshield Wiper
:45 Plank Around the World
:45 Upper Body Hollow Lifts

Additional Dumbbell or Backpack Workout:
Every Minute for 15 MINUTES, Do The Following:
MIN 1 -:45 Max Run (`:20 out & ~:20 back)
MIN 2 – 5/5 Single Arm Dumbell or Backpack Devil’s Press
MIN 3 – 10/10 Single DB or BP Front Rack Reverse Lunges

3/26:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
4X:
:30 Side Crawl to Mountain Climbers (3 Steps + 5 Mountain Climbers)
:30 Single Leg Seated Straddle Lifts
Rest 1:00
Repeat

Additional Bodyweight Workout:
60 Minutes, As Many Rounds As Possible:
Max Burpees
*Every 5 Minutes, run 400m
*Workout starts with Run

4/3:
Warm-Up:
2 Squat Prep Cycles
Run 5:00

Core Workout:
4 Minute AMRAP:

3X:
:45 Donkey Kicks/:15 Rest
:45 Hollow Hold W/Bent Knee Leg Lift/:15 Rest
:45 Rolling V-Ups/:15 Rest

Additional Bodyweight Workout:
2X:
2:00 Box/object Clear-Overs (https://youtu.be/gI1L_T8sBpM)
2:00 Cardio
2:00 Plank Hold (https://youtu.be/Og6zTet9Mdg)
2:00 Air Squats (https://youtu.be/C_VtOYc6j5c)
2:00 Burpees (https://youtu.be/TU8QYVW0gDU

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