Exercise Routines for Nov Dec 2017

instructed by Audrey Wakefield

• Tabata-Style (25x10x 6) or Flows or a mixture of Tabata and Flows

1. Pull ups/diving Dolphin
2. Plow transitions: Arm thread to Plow, diving dolphin to plow, shoulder Bridge to Plow, Prone to plow, shinbox to plow
3. Plank variations
4. Cossack getup/Squat switches
5. Crow
6. *Flows ( Forest, Tumbleweed, Diving Dolphin, Roll & Sway, Pitch & Surge, Yaw & Heave)
   • most of these flows equals 6 Tabata rounds.

• 6 weeks body weighted exercises using one of the following performance level:
• This program has the following 6 different ways to exercise:

1. 20x10x8
   • 8 sets of 20 sec exercise 10 recovery 1 minute between rounds;
2. 4/1×4
   • 4 exercises performed for 4 min 1 min recovery;
3. EMOTM
   • Twenty minutes of exercise with 1 min rounds circuit.
   • The goal is to complete rounds in 1 min or less;
4. AMRAP
   • Complete circuit as many times as possible in 20 minutes;
5. (90/30×5) 2
   • 5 exercises performed for 90 sec 30 sec recovery.
   • Perform 2 sets;
6. AFAP-T
   • Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes

• working up to 14 minutes at each individual ‘s technique level pace .