Core

Tags:

15-minute Row (zone 2)


24-minute EMOM

  • 10 x Toes-to-bar
  • 1-Legged RDLs with KB/DB (5 each leg)
  • 10 Sit-ups
  • 10 Dynamic Ball Slams (30lb)
  • 10 Good Mornings with Barbell
  • 10 Cal Assault Bike

Belt Squats

  • 3 x 10 (heavy)

10 Rounds Every 1:45

  • 20 Cal Assault Bike
  • 5 ballistic 10lb wall ball crunch (1 crunch with the ball, then ballistically throw the ball to the wall)

Belt Squat

  • 3 x 10

5 Rounds

  • 5 GHD Situps
  • 20 lunges

10 min Max Cal AB

Squats – Optional Strength Training

4 rounds for time

  • 400m run
  • 15 box jumps/step-ups
  • 2 Wall Walks

10 Min Bonus Core AMRAP

  • 50 sit-ups
  • 40 twists
  • 30 flooders
  • 20 Wipers
  • 10 v-ups

4 rounds for Time

  • 400m Run
  • 50 Air Squats

Bonus – Core AMRAP 10min

  • 50 Sit-ups
  • 40 Russian Twists
  • 30 Swims
  • 20 Wipers
  • 10 V-ups

For Time

  • 20 Cal Assault Bike
  • 20 Clean and Jerks (135/95)
  • 20 Cal Assault Bike

10 Min Core AMRAP (Optional)

  • 50 Sit-ups
  • 40 Russian Twists
  • 30 Scissor Kicks
  • 20 Wipers
  • 10 V-Ups

KB Cycling

  • 30 alt Clean and Press
  • rest 2:00m
  • 30 alt Snatch
  • rest 2:00m
  • 60 alt Clean and Press
  • rest 2:00m
  • 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

  • 50 x Sit-ups
  • 40 x Russian Twist
  • 30 x Bicycle Kicks
  • 20 x v-ups
  • 10 x Leg ups

Metcon

30 min AMRAP

  • 1000m C2 bike or 24/20 cal Assault Bike
  • 8 GHD Sit-ups / Toes-to-bar
  • 8 Strict Pull-ups

Metcon

For Time

  • 100 total core reps
    • Sit-ups, v-ups, etc count as half (.5) of a rep
    • Toes-to-bar, GHD sit-ups count as a rep
  • 100 x 50 ft Carries (you pick implements and load)
    • Farmer Carriers
    • Bear Hug
    • Overhead (waiter carries)

Break up the reps as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

  • 100 Leg-up Crunch
  • 100 Leg-up Side to Side Crunch
  • 100 Leg Lifts
  • 100 Bicycles

30 minutes of Cycling.