Aqua Audiocubes

Aqua Audiocubes

Warm-up: 3 Rounds of 10 Jumping Jacks, 10 Pushups, 10 Squats

Workout: 4 Sets of Barbell Overhead Lunges (8 reps each leg): Start with a barbell on your shoulders and lunge forward as you press the bar overhead. Alternate legs for 8 total reps. Rest 1 minute between …

Black Komuz

Black Komuz

Warm-up: 3 Rounds of: • 10 Jumping Jacks • 15 Squats • 20 High Knees

Workout: DB Thruster Ladder Workout - 3 rounds, increasing reps by 5 each round.

Round 1: 10 DB Thrusters (5/side) + 30 sec Plank Hold after each set. Round 2 :15 DB Thrusters (7/side)+ 45 sec …

Ortiz, Berry And Johnson

Ortiz, Berry And Johnson

Warm-Up: 3 Rounds of 10 Jumping Jacks, 10 Air Squats and 5 Pushups. Workout: 4 Rounds for Time: • 20 Box Step-Ups (10 each leg) • 15 Burpees • 30 Russian Twists (15 per side) • 1 Minute Plank Hold

Nicole Owen

Nicole Owen

Warm Up: 3 Rounds of: - 10 Jumping Jacks - 5 Toes to Bar (Knees as high as possible)

Workout: For Time: 100 Double Unders, Then; 3 Rounds Of :
20 Toes to Bar 20 Push Ups 30 Air Squats 15 Burpees 10 Pullups

Maroon Mellotron

Maroon Mellotron

Warm-up: • 10 minutes of jogging/running on a treadmill • 10 jumping jacks • 20 bodyweight squats

Workout: • Barbell Overhead Lunge - 3 sets x 8 reps each leg (use light to moderate weight) • Push Press – 3 sets x 8 reps (use moderate weight) • Bent over Rows – 3 sets x 12 …

Squirrely Harlequin

Squirrely Harlequin

Warm Up: - 5 minutes of dynamic stretching to get the body ready for exercise.

Workout: 1) Push Press - 3 sets x 10 reps (use a weight that is challenging but not too heavy).
2) Burpees – 4 sets x 15 reps. 3) Jump Squats – 3 sets x 12 reps …

Joseph Wagner

Joseph Wagner

Warm Up: - 5 minutes of light rowing Strength Workout: - 4 sets of 10 reps Bent Over Rows (use a weight that is challenging but not too heavy)
Conditioning Workout: - 8 Rounds for Time - Row 250m, 15 Burpees

Jacob Bradley

Jacob Bradley

Warm-up: 3 Rounds of 10 Squats, 5 Push Ups, and 15 Mountain Climbers.

Workout: 4 Sets of 8 Reps each for the following exercises -
1) Push Press 2) Pull-Ups 3) Alternating Lunges 4) Burpees

Cool Down: Static Stretching

Green Janggu / Janggo / Changgo

Green Janggu / Janggo / Changgo

Warm Up: - 10 Barbell Good Mornings - 10 Glute Bridges - 20 Shoulder Taps (10 each side)

Strength/Skill Workout: 3 Rounds of the following circuit, resting as needed between rounds.
1. 8 Barbell Overhead Lunges (4 each leg), increasing weight with each round if possible 2. 12 …

2020 Ford Expedition Max

2020 Ford Expedition Max

Warm-up: 3 Rounds of 10 Jumping Jacks, 8 Squats and 5 Pushups.

Workout: 1) 3 Sets of 20 Box Step-Ups (10 each leg), rest 1 minute between sets.
2) 4 Rounds for time - 15 Burpees, 12 Kettlebell Swings (moderate weight), 9 Pull Ups/Ring Rows. Rest …

Navy Đàn Tỳ Bà

Navy Đàn Tỳ Bà

Warm-up: 3 Rounds of 10 Jumping Jacks, 5 Burpees and 10 Air Squats.

Workout: 4 Sets of 8 Clean and Jerks (use a moderate weight) + 20 Mountain Climbers between each set.

Cooldown: 3 Minutes Stretching

Lopez, Collins And Carter

Lopez, Collins And Carter

Warm-Up: 3 Rounds of 10 Jumping Jacks, 10 Butt Kicks, and 20 High Knees.

Workout: 4 Rounds for Time: • 15 Burpee Over Bar (or jump over the bar) • 25 Pushups • 50 Squats • 75 Sit-Ups

Silver Bass Pedals

Silver Bass Pedals

and Jerk

Crossfit Workout: 1. Warm-up with light cardio for 5 minutes 2. 10 Clean & Jerks (95/65 lbs)
3. 50 Squats
4. 20 Burpees
5. 30 Kettlebell Swings (24 kgs) 6. 15 Clean & Jerks (135/85 lbs) 7. 25 Push Presses (45/35 lbs) 8 .50 …

2015 Hyundai Santa Fe

2015 Hyundai Santa Fe

Crossfit Workout: 1. DB Overhead Lunge - 3 sets of 10 reps (5 each leg) 2. Push-Ups - 2 sets of 15 reps 3. Burpees - 2 sets of 20 reps 4. Sit-Ups - 1 set of 25 reps 5. Mountain Climbers – 3 sets, 30 seconds each

Abbott-Fowler

Abbott-Fowler

CrossFit Workout: 1. Barbell Overhead Lunge – 3 sets of 10 reps (alternate legs) 2. Pull-Ups – 4 sets of 8 reps 3. Push Press – 5 sets of 6 reps
4. Burpees - 3 rounds for time, 15 burpees each round 5. Medicine Ball Slams - 2 rounds for time, 20 slams each …

Green Zhengni

Green Zhengni

1. Warm-Up: 3 Rounds of: • 10 Jumping Jacks • 10 Air Squats
   • 5 Box Jumps (24”/20”)

2. Workout: EMOM for 15 minutes
   Minute 1 - 7 Burpees + 8 Box Jumps (24"/20") Minute 2 - 12 Pushups + 6 Alternating Lunges with Knee Lift Minute 3 - 9 Sit Ups + 4 Pull Ups

1997 Audi Cabriolet

1997 Audi Cabriolet

Warm Up: 3 Rounds of 10 Squats, 10 Push Ups and 5 Burpees.

Workout: • 4 Sets of 8 Deadlifts (increasing weight each set) • 3 Rounds for Time: 12 Pull-Ups, 15 Box Jumps and 18 Kettlebell Swings
• 2 Minutes Plank Holds with 30 Seconds rest in between sets …

Smelly Rust

Smelly Rust

Crossfit Workout: 1. Barbell Overhead Lunge - 3 sets of 10 reps (alternating legs) 2. Push Press - 3 sets of 8-10 reps 3. Bent Over Rows - 4 sets of 8-12 reps
4. Squat Jumps - 4 sets of 20 seconds on, 10 seconds off 5. Burpees with Shoulder Taps – 2 …

Clark, Newton And Wilson

Clark, Newton And Wilson

Warm-up: 3 Rounds of: • 10 Squats with a PVC Pipe or Barbell • 5 Push-ups

Workout: 4 Rounds for time of: • 20 Pistols (alternating legs)
• 15 Burpees • 10 Pull-ups

Munoz Ltd

Munoz Ltd

Warm-up: 3 Rounds of 10 DB Good Mornings, 20 Jumping Jacks and 30 Mountain Climbers.

Workout: 4 Sets of 8 DB Thrusters (using a moderate weight), 12 Pushups, 16 Alternating Reverse Lunges with the same weight as your thrusters. Rest for 2 minutes between sets.

Cool Down/Stretch …