Format Chaos by Christine Comeau HD

FORMAT CHAOS #2 by Comeau Heavy med weights 16”elv Activation + Add-on (first do the left leg moves 1-8, then do the right leg) 30:30 1. Fire hydrant 2. Fire hydrant kick 3. Fire hydrant in bear 4. Donkey kick 5. Donkey kick in plank 6. 4 count hold (donkey kick position) 7. Knee in kick back 8. Glute raise rainbow over Circuit Training + rep pyramid 1. 10 clean and press + squat and press 2. 20 burpee tucks (10 with tucks at the bottom, 10 with tuck jumps at the top) 3. 30 sumo squats 4. 40 curtsy lunges (20 per leg) 5. 50 strict mountain climbers (2=1) 6. 50 weighted chair lunges (2=1) 7. 40 pendulum lunges (20 per leg) 8. 30 narrow squats 9. 20 burpee mat jumps 10. 10 clean and press + surrender HIIT (5 mins) Round #1 (50:10), (Christine did round #2 (45:10)- try to match or beat reps) 1. Bear craw hold to kickthrough burpee 2. Alternating turkish get ups 3. dive bomber burpee + box jump 4. Lat hop + drop and pop to 3 squat jumps 5. Tricep burpee + 4 plank jacks AMRAP (5 minutes) WEIGHT + CARDIO AMRAP 5 ninja jumps with hands behind head 5 weighted surrenders 5 burpee tucks 5 weighted squat + glute raise 5 tornado switches (2=1) 5 weighted curtsy (2=1) Tabata Pairs 20:10 8x 4 mins/pair 1. Handstand + pistol squat 2. Jack knife get up (lay flat on your back and lift up into crab toe touch) 1. plank jack pushup and tuck 2. Scrambles (crouch down jump your hands forward and then jump your feet to your hands 4 forward, 4 back- stay low) Supersets + 5x5: 5 reps (heavy), 5 sets, 10 reps cardio move 1. Curtsy Lunge 2. Bulgarian Cardio move = fast feet on step 1. Squat slow down 2. Sumo squat Cardio move = in/out squat jumps EMOM- Abs (4 min) 1. Burpee 2. Lateral plank jumps x 2 3. Twisted renegades (bottom of plank) 4. 2 switch lunges + wood chopper Burnout + holds 30:30 (4 min) 30 sec squat 30 sec squat hold 30 sec left lunge (turn to side) 30 sec left lunge hold 30 sec sumo squat 30 sec sumo hold 30 sec right lunge (turn to side) 30 sec right lunge hold