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

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 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

October 16, 2017

Warmup: 100 jump rope then 250m row

1,2,3,4....15

  • DB Thruster

  • DB Incline

  • DB OH Full situp

  • Calories on Bike/Rower