Block 13 Week 1 Workout 1
Block Thirteen • 1m 59s
Complete 3-4 rounds of the following all with hip circle on!
1 minute of Hip Thrust
1 minute of Skaters (band on)
1 minute fo Side Lying Hip Raise to Kickback
1 minute of Bear Squat to Reach
1 minute of Burpee x 2 Squat Jax
1 minute of REST (or Monster Walk)
Weight Suggestions
M: 25#+ DB
W: 12#+ DB
Up Next in Block Thirteen
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Block 13 Week 1 Workout 2
Complete 4 rounds of the following:
Dumbbell Squat to Overhead Press x 1 MIN Max Reps
Pushups x 12 Reps
Deadlift x 1 MIN Max Reps
Upright Row x 12 Reps
Lateral Bench Hops x 1 MIN Max Reps
Bench Row (heavy) x 12 reps (on each side)Weight Suggestion
M: 20-35#+ Set DBS
W: 10-20#+ Set DBS -
Block 13 Week 1 Workout 3
Complete the following 20 MIN AMRAP:
20 Sit Ups
20 Mountain Climbers
20 Step Up (on each side)
20 Split Squats (10 on each)
20 DB Swings
20 Walking Lunges
100 Jump RopeWeight suggestion:
M: 20-35#+ Set DBS
W: 10-20#+ Set DBS -
Block 13 Week 2 Workout 1
AMRAP: How many rounds of the following can you get in 15 minutes?
Box Jumps x 10
Def Lunges x 10 reps (on each side)
Elevated Deadlift x 10 reps (on each side)
Lateral Lunges x 10 reps (on each side)
Side Lunge Hops x 10 (on each side)9 MIN EMOM: Abs (by request!)
MIN 1: Plank
MIN 2: ...
