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