21 Dec 2020 - Anterior Chain

Dec 21: Focus: Anterior chain

7 days of Fitmas #4: 4 AMRAP Abs


warmup: 3 Rounds timed by coach 15 second transition to and from rower (8:45 )

1 min row for distance

60 second jacks

90 second row for distance

60 second standing knee to opposite elbow

2 min row for distance

60 second BW pushup


90 second instructor demo


9 min AMRAP:

6 pushup to atomic mtn climber (1 pushup 6 total atomic mtn climbers)

8 inch worms (walk out/walk in)

10 ea. side plank pendulum swing

12 sit up to rotation


90 second recovery & instructor demo


9 min AMRAP:

5 DB front squat to alt. rev. lunge (1 squat, 1 lunge each leg)

7 ea. 1/2 get up

9 v-ups

11 straight leg raise to reverse crunch


90 second recovery & instructor demo


9 min AMRAP

6 ea. DB hollow hold close grip chest press

8 ea. MB russian twists

10 MB toe reach

12 low plank jacks


90 second recovery & instructor demo


9 min AMRAP

5 decline pushup to mtn climber (1 pushup 6 mtn climbers)

7 ea. BD pull through

9 DB double crunch

11 BW full sit-up


5 min cool down & stretch