The Ambush Lockdown Challenge - Week 1

The Ambush Lockdown Challenge - Week 1

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The Ambush Lockdown Challenge - Week 1
  • Movement Standards - Workout 1
    01:20
    Movement Standards - Workout 1

    Movement Standards - Workout 1

    Workout -

    10 Rounds For Time
    30 Double Unders or Penguin Taps
    10 DB/KB Thrusters (5EA)
    30 Air Squats
    10 Press Ups

    25 Min Cap

  • Workout 1
    25:19
    Workout 1

    Workout 1

    Workout -

    10 Rounds For Time
    30 Double Unders or Penguin Taps
    10 DB/KB Thrusters (5EA)
    30 Air Squats
    10 Press Ups

    25 Min Cap

  • Movement Standards - Core Crusher 1
    01:32
    Movement Standards - Core Crusher 1

    Movement Standards - Core Crusher 1

    Workout

    4 Rounds
    30 Sec on/ 15 Sec off
    Crossbody Mountain Climbers
    Candlestick with Twist
    Hollow Rocks or AB Mat Sit Ups

  • Core Crusher 1
    09:06
    Core Crusher 1

    Core Crusher 1

    Workout

    4 Rounds
    30 Sec on/ 15 Sec off
    Crossbody Mountain Climbers
    Candlestick with Twist
    Hollow Rocks or AB Mat Sit Ups

  • Movement Standards - Core Crusher 2
    01:14
    Movement Standards - Core Crusher 2

    Movement Standards - Core Crusher 2

    Workout

    4 Rounds for Time
    Seated Leg Lift - 15 or Single Leg Lifts -15EL
    Slide V-ups or Slide sit-ups - 15
    Single-Leg Crunches - 10EL

  • Core Crusher 2
    07:21
    Core Crusher 2

    Core Crusher 2

    Workout

    4 Rounds for Time
    Seated Leg Lift - 15 or Single Leg Lifts -15EL
    Slide V-ups or Slide sit-ups - 15
    Single-Leg Crunches - 10EL

  • Movement Standards - Workout 2
    01:59
    Movement Standards - Workout 2

    Movement Standards - Workout 2

    Workout

    24 Min EMOM
    Min 1 - DB Snatches 12 (6EA)
    Min 2 - Burpees - 8
    Min 3 - Sit Ups - 20

  • Workout 2
    24:32
    Workout 2

    Workout 2

    Workout

    24 Min EMOM
    Min 1 - DB Snatches 12 (6EA)
    Min 2 - Burpees - 8
    Min 3 - Sit Ups - 20

  • Movement Standards - Core Crusher 3
    01:35
    Movement Standards - Core Crusher 3

    Movement Standards - Core Crusher 3

    Workout

    3 Rounds
    Russian Twists - 20 (10ES)
    Side Plank Hold - 30 secs ES
    Sit Ups - 25

  • Core Crusher 3
    10:20
    Core Crusher 3

    Core Crusher 3

    Workout

    3 Rounds
    Russian Twists - 20 (10ES)
    Side Plank Hold - 30 secs ES
    Sit Ups - 25

  • Movement Standard - Workout 3
    01:57
    Movement Standard - Workout 3

    Movement Standard - Workout 3

    Workout

    5 Rounds For Time
    15 HSPU’s or 30 HRPU’s
    21 V-Ups or Crunches
    15 Reverse Burpees

    20 Min Cap

  • Workout 3
    20:30
    Workout 3

    Workout 3

    Workout

    5 Rounds For Time
    15 HSPU’s or 30 HRPU’s
    21 V-Ups or Crunches
    15 Reverse Burpees

    20 Min Cap

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