Checkmate Martial Arts®

In anticipation of SNOWMAGADON we will be canceling classes Friday and Saturday and resume Sunday at 10 AM for our open mat session!  Be safe everyone!

2 rounds:

1. 4x burpees
2. 4x squats
3. 4x lunge, each leg
4. 4x jumping lunges, each leg
5. 4x jump squats

4 rounds:

1. 4x Push up / Single Arm Row/ clean
2. 4x Hang Squat Clean + Lunge + Lunge + Push Press
3. 4x Sandbag getup, each side
4. 4x Shuttle run

40 sec rest / repeat

30 sec work /10 sec rest

24 rounds

1) 3 Point Surfer Jumps

· From plank position jump legs out to the left side, then to the right side then back to center. Hop back up to surfer stance, jump and turn 180 degrees. Repeat.

2) Push-ups & Cross Kick

· Push up, at top position twist torso and bring right leg under your body and touch knee on the left side. Repeat left side

3) Star V sit-ups

4) Spider Push Up

35 sec work/10 sec rest

24 rounds

1. High Knees
2. Rear Lunge/F ront Kick/Toe Touch
3. high Knees
4. Half squats
5. High Knees
6. Switch Lung
7. High Knees
8. Side Lung
9. High Knees
10. V-Plank/Calf Rise
11. High Knees
12. Knee Hugs

50 Secs work /10 Sec rest

16 Rounds

1. Side Jump/ One Leg Burpee L&R
2. Dive Bomber Push Up / Spiderman Push Up
3. High Knees
4. Plank Knee to Opposite Elbow

50/10 20 Rounds

1. Squat Touch Jump
2. Plank Leg Raise L&R
3. Squat Touch Jump
4. Sit up Reach Through
5. Squat Touch Jump
6. Side Plank Leg lift (R)
7. Squat Touch Jump
8. Side Plank Leg lift (L)
9. Squat touch Jump
10. Sit up Toe Touch

15 reps each excersise / 4 times through

1. Alternating one arm squat and press
2. Front Shoulder Raise /Up Right Row
3. Sandbag Row/ Triceps Push Up
4. Curl / Curl and press
5. Upright Mt climbers
6. Spiderman Push Up

50/10 for 20 rounds

1. Sand bag swing
2. Elevated one leg push ups
3. Side Plank Hip Dip L
4. Side Plank Hip Dip R
5. Sandbag Get Ups

50 sec work / 10 sec rest 16 rounds

1. 8 high knees/8 running in place/8 Mt climbers
2. Plank step out L&R/ jump in and out
3. Plank Jack /Jump in & out L&R
4. Chest Press/ Knee Tuck
5. Weighed Sit Up and Press
6. Plank Press / Push up

50/10   for 12 rounds

1. Push up punch
2. Shoulder lift / sandbag squat / Burpee
3. 5  squatjump sandbag press
4. Tuck jump / squat jump

Body burn

• Leg raise  / sit up 2 mins