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 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

October 24, 2017

Warmup - dynamic stretch, 5:00 minutes

Aerobic Capacity Training

  • Row 500 meters AFAP (as fast as possible) w/ as much rest as needed between each set

  • Record Time on the Board!

100 Perfect Pushups

  • 25 Squats every time your knee touches or if you go from the knees after every 25 pushups

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

October 11, 2017

Warm-Up: Dynamic

10 min: AMRAP (as many rounds or reps as possible)

  • jumping pull-ups x 10

  • push-ups x 10

  • squats x 15

  • rower: 200m

**rest 3 mins**

10 min: AMRAP (as many rounds or reps as possible)

  • kb swings x 10

  • box jumps x 10

  • jump lunge x 10

  • jump rope x 50

**rest 3 mins**

10 min: AMRAP (as many rounds or reps as possible)

  • clean & squat x 10

  • bent over row x 10

  • burpees x 5

  • weighted step ups x 10 each

**rest 3 mins**

Finisher

  • thrusters x 10

  • ...

October 6, 2017

Warmup: 100 jump rope, 50 walking lunges, 40 jumping jacks, 30 sit-ups, 20 pushups

18 min: AMRAP (as many rounds or reps as possible)

  • Push up + 3sec iso x15

  • Full sit up + 3 sec iso x15

  • DB Curl + 3sec iso + press x15

  • Tricep band ext + 3 sec iso x15

**rest 6 mins**

18 min: AMRAP (as many rounds or reps as possible)

  • Lunge + 3sec iso d/b

  • Airdyne/Rower x250

  • Step-ups x10 each leg

  • MB Thrusters x10

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