Warm Ups

Question 0

Air Squat (4)

Answer 0

1) Butterfly Stretch
2) Pigeon
3) Foam Roller Quads
4) Foam Roller Hams

Question 1

Abmat Situp (3)

Answer 1

1) Plank
2) Side Plank
3) Hollow Body Rock

Question 2

Back Extensions (3)

Answer 2

1) Quadruped Circles
2) Good Mornings
3) Back Foam Roll

Question 3

Bar Muscle Ups (3)

Answer 3

1) Cs & Ds
2) Arm Circles
3) Pass Throughs

Question 4

Bench Press (3)

Answer 4

1) Press ups
2) Wall Walks
3) Arm Circles

Question 5

Box Jumps (3)

Answer 5

1) Jump Rope
2) Calf Stretch
3) Downward Dog

Question 6

Burpees (3)

Answer 6

1) Inch Worms w. Press ups
2) Broad Jumps
3) Plank Ups n Downs

Question 7

Butterfly Pull ups (4)

Answer 7

1) Cs & Ds
2) Pass Throughs
3) Around the worlds
4) Rowing

Question 8

Chest to Bar Pull-ups (4)

Answer 8

1) Cs & Ds
2) Pass Throughs
3) Plank Ups n Downs
4) Rowing

Question 9

Cleans (5)

Answer 9

1) Quadruped Circles
2) Jumping Squats
3) Around the worlds
4) Child’s Pose

Question 10

Clean & Jerk (3)

Answer 10

1) Jumping Squats
2) Around the worlds
3) Inch Worms w. Press ups

Question 11

Deadlifts (5)

Answer 11

1) Row
2) Good Mornings
3) Inch Worms w. Press ups
4) Supermans
5) Scorpion

Question 12

Double Unders (3)

Answer 12

1) Calf Stretch
2) Karaoke High Knees
3) Wrist Figure 8s

Question 13

Dumbbell Cleans (4)

Answer 13

1) Quadrupled Circles
2) Jumping Squats
3) Around the worlds
4) Medball Lunge w. Twist

Question 14

Dumbbell Cleans (5)

Answer 14

1) Pass Throughs
2) Around the worlds
3) Inch Worm w. Press ups
4) Scorpion
5) Wrist Figure 8s

Question 15

Farmers Carry (3)

Answer 15

1) Wrist Figure 8s
2) Wrist Stretch 2
3) Around The worlds

Question 16

Front Squats (6)

Answer 16

1) Supine 9090
2) Lunge w. Arm reach
3) Grasspickers
4) Butt Kickers
5) Mountain Climbers
6) Child’s Pose

Question 17

GHD Sit-ups (2)

Answer 17

1) Cobra

2) Half kneeling Quad Stretch

Question 18

Handstand Push up (4)

Answer 18

1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles

Question 19

Handstand Holds (4)

Answer 19

1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles

Question 20

Handstand Walks (4)

Answer 20

1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles

Question 21

Hang Cleans (4)

Answer 21

1) Quadruped Circles
2) Jumping Squats
3) Around The Worlds
4) MedBall w. Twists

Question 22

Hang Power Clean (4)

Answer 22

1) Quadruped Circles
2) Jumping Squats
3) Around the worlds
4) Medball Lunge w. Twists

Question 23

Hang Power Snatch (5)

Answer 23

1) Pass Throughs
2) Around the worlds
3) Inch worms w. Press ups
4) Scorpion
5) Wrist Figure 8s

Question 24

Jumping Pull ups (4)

Answer 24

1) Cs & Ds 2) Pass Throughs 3) Plank Up n Downds 4) Rowing

Question 25

Jumping Squats (5)

Answer 25

1) Supine 9090 2) Lunge w. Arm Reach 3) Grasspickers 4) Butt Kickers 5) Mountain Climbers

Question 26

Kettlebell Clean (4)

Answer 26

1) Quadrupled Circles 2) Jumping Squats 3) Around the worlds 4) Medball lunge w. Twists

Question 27

Kettlebell Snatch

Answer 27

``` Pass Throughs Around the Worlds Inch Worms Scorpion Wrist Figure 8's ```

Question 28

Kettlebell SDHP

Answer 28

``` Good Mornings Inch Worms Push Ups Row Broad Jumps Scorpion ```

Question 29

Kettlebell Swings

Answer 29

Cat and Cow Around the Worlds Inch Worms with Push Ups Suspine 9090

Question 30

Kipping Pull-up

Answer 30

Cd and ads Pass Throughs Plank Up Downs Rowing

Question 31

Knees to Elbow

Answer 31

Ca and Ds Pass Throughs Crab Crawl and Bridge

Question 32

Medball Cleans

Answer 32

Quadruped Circles Jumping Squats Around the Worlds Medball Lunge Twists

Question 33

Overhead Squats

Answer 33

``` Around the Worlds Suspine 9090 Lunge with Arm Reach Grasspickers Butt Kickers Mountain Climbers Childs Pose ```

Question 34

Pistols

Answer 34

``` Hamstring Adductor IT Band Pigeon High Kness Mountain Climbers Toy Soldiers ```

Question 35

Power Cleans

Answer 35

Quadruped Circles Jumping Squats Around the Worlds Med ball Lunge Twists

Question 36

Pull ups

Answer 36

Cs and Ds Pass Throughs Plank Up Downs Rowing

Question 37

Push Jerk

Answer 37

Pass Throughs Handstand Holds Upper Back Stretch Plank Ups Downs

Question 38

Push Up

Answer 38

Pass Throughs Handstand Holds Upper Back Stretch Plank Up Downs

Question 39

Ring Dips

Answer 39

Crab Crawl with Bridge | Pass Throughs

Question 40

Ring Muscle Ups

Answer 40

Cs and Ds Arm Circles Pass Throughs

Question 41

Ring Push Ups

Answer 41

``` Pass Throughs Handstand Holds Up We Back Stretch Plank Ups Downs ```

Question 42

Ring Rows

Answer 42

Arm Circles Chest Opener Hollow Body Rock

Question 43

Rope Climbs

Answer 43

Arm Circles Chest Opener Hollow Body Holds

Question 44

Row

Answer 44

Arm Circles Chest Opener Hollow Body Rock

Question 45

Snatch

Answer 45

``` Pass Throughs Around the Worlds Inch Worms with Push Ups Scorpion Wrist Figure 8's Childs Pose ```

Question 46

Snatch Balance

Answer 46

``` Pass Throughs Around the Worlds Inch Worms with Push Ups Scorpion Wrist Figure 8's ```

Question 47

Split Jerk

Answer 47

Pass Throughs Handstand Holds Upper Back Stretch Plank Ups Downs

Question 48

Strict Press

Answer 48

Pass Throughs Handstand Holds Upper Back Stretch Plank Up Downs

Question 49

Thruster

Answer 49

Jumping Squats Around the Worlds High Knees

Question 50

Toes 2 Bar

Answer 50

Cs and Ds Pass Throughs Crab Crawl with Bridge

Question 51

Turkish Getups

Answer 51

Crab Crawl with Bridge Overhead Medball Lunge Arm Circles

Question 52

Walking Lunges

Answer 52

``` Hamstring Adductor IT Band Pigeon High Knees Mountain Climbers Toy Soldiers ```

Question 53

Wall Balls

Answer 53

Jumping Squats Around the Worlds High Knees

Question 54

Wall Walks

Answer 54

Wrist Figure 8s Wrist Stretch Crab Crawl with Bridge Arm Circles