December 15, 2017

Warm-Up: ABC's/ Dynamic

5 Rounds

  • Wall Ball x 10

  • Ring Rows x 6

  • Box Jumps x 10

  • Pull-ups x 6

4 times (30sec on/ 30 sec off: each exercise)

  • KB Swing

  • Rope Pull or Bent Over Row

  • Burpee

5 Rounds

  • Jump Rope x 60 sec

  • Back Ext. x 10

  • Russian Twist x 15 ea

  • Weighted V-Ups x 10

December 5, 2017

4 Rounds

  • DB Clean & Jerk x 10 (see image)

  • Box Jump x 10

  • V-Ups x 10

  • Airdyne x 20 cal

4 Rounds

  • Burpee x 10

  • Push-Up x 10

  • Rower 250m

4 Rounds

  • Mountain Climber x 10 ea

  • Bicycle Crunch x 10 ea

  • :30 sec Plank

  • 400m Run

November 23, 2017

  • :45 jumping jacks

  • :15 rest

  • :45 air squats

  • :15 rest

  • :45 burpees

  • :15 rest

  • :45 v-ups

  • :15 rest

  • :45 plank

  • :60 rest

*repeat 2 additional times through

November 21, 2017

Warmup

  • 400m row

  • 5mins dynamic stretching

20 Min Continuous Clock

at the start of each minute complete:

  • 5 Burpees

  • 5 Thrusters (dumbbells or barbell)

November 16, 2017

  • 50 - KB Swings

  • 50 - DB Bench Press

  • 4 - 200m Sprints

  • 50 - Burpees

  • 300 - Jump Rope

  • 50 - Jacknifes

  • 50 - Cals on Airdyne

November 9, 2017

Warm-Up: 400m jog and 5 mins of dynamic stretching

Part 1

  • 15 Single Arm DB Power Snatch

  • 15 Box Jump Burpees

  • 15 Jumping Pull-Ups

  • 15 Hanging Knee Raises

  • Airdyne: 20 Cal

Part 2

  • 12 Single Arm DB Power Snatch

  • 12 Box Jump Burpees

  • 12 Jumping Pull-Ups

  • 12 Hanging Knee Raises

  • Rower: 400m

Part 3

  • 9 Single Arm DB Power Snatch

  • 9 Box Jump Burpees

  • 9 Jumping Pull-Ups

  • 9 Hanging Knee Raises

  • 400m run

November 1, 2017

Warmup - 3 minute jog followed by 5 mins of dynamic stretching

Cards of Strength - First 10 cards chosen decide the volume of each exercise

  • DB or Barbell Thruster

  • Pushups

  • KB Swings

  • Inverted Row / Ring Row

  • Weighted Sit-ups

  • Burpees

October 27, 2017

Warm-Up: 5 minute row

20 Round Pound

  • every 1:00: 5 thrusters + 5 burpees

  • focal point: the faster you get through it, the more rest you get.

3x through:

  • Lateral Windmill x 6

  • KB Upright Row x 12

  • Lateral Crunches x 16 each

  • Ring Rows x 12