QUEENS BIRTHDAY SESSIONS
⏱ 8AM OUTDOOR HIT
Equipment:
Sandbag or Dumbell
Kettlebell
Deadball
Warm up
20 sec each
Butt kicks
Squats
Pushups
Forward punches
Starjumps
Quick feet
R1 40/20 with equipment
R2 50/10 No equipment
R3 40/20 with equipment
R4 20/10 No equipment
- Hand release pushups
2. Starfish crunches
3. Sandbag thruster (walkout to ski jump)
4. Flutter kicks
5. Deadball slams (situp & 4 x punches)
6. Half burpee into squat
7. KB front squats (bodyweight squats)
8. Reverse lunges
9. Wall balls (squat lateral walk)
10. Battleropes (plank jumps)
🏋️️ 9AM OUTDOOR CROSSFIT
WARM UP
- 200m Run/Row
Then
5 Minutes
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- 8 Lunged Rotations
- 8 Air Squats
- 8 Shoulder Taps e.s.
- 8 Hollow Rocks into Sit Up
- 10 Jump Jacks
STRENGTH/SKILL
12 MINUTES EMOM
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- Min 1: 12-15 Seated Banded Rows or DB Rows
- Min 2: 4-8 Bird Dog (2-4 e.s.)
- Min 3: 8-10 Weighted Good Mornings (DB)
CONDITIONING
“FOR THE QUEEN”
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In partners complete:
- 100 kettlebell swings/Plate Snatches
- 400m run together P1: KB Carry, P2: Plate Carry
- 100 Reverse Burpees
- 200m run together
- 100 Goblet Squats P1: KB, P2: Plate
- 400m run together P1: KB, P2: Plate
- 100m Single DB Devil’s Press
- 200m run together
- 10 Wall Walks each
Time Cap: 20 Minutes
EQUIPMENT
- KB/DB/Plate
- Exercise mat
💪 9AM OUTDOOR S&C
Warm up
– Scap retractions
– Push up
– Dislocations
Work out:
A1: Single arm floor press x 10 each
A2: Deficit Push up x 15
B1: Single arm shoulder press x 12 each
B2: DB Skull crusher x 15
B3: DB Push press x 15
C1: DB Chest fly x 10
C2: DB Front raise x 10
C3: Arnie press x 10
