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 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

September 29, 2017

Warmup - Airdyne 2 mins, then 100 jump rope

50-40-30-20-10

  • Pushups

  • BW Squats

  • Presses

  • V-up sit-ups

  • Jump Rope

September 11, 2017

Warmup - 5 minutes (airdyne, run or row)

Elimin "8"

  • Sprints x 8 down =1 back =2

  • Airdyne x 18 calories

  • Man Makers x 8

  • Row - 18 Calories

  • Box Step up (Weighted)

  • Walking lunge x 8 down and back equal 2

  • Burpee Pullup x 8


Every round eliminate 1 exercise until 1 exercise is left!

July 14, 2017

Core-Cardio-Metabolic-Core-Cardio (section 1)

  • C - 50 Straight Leg Crunches

  • C - Treadmill TABATA :15/:15 x 8

  • M - (10 Body Weight Squats + 10 Toe Raises + 5 Squat Jumps) x 2

  • C - 20 MB V-Ups

  • C - (15 Jumping Jacks + 15 Mountain Climbers + 3 Burpees) x 3

Core-Cardio-Metabolic-Core-Cardio (section 1)

  • C - Plank (rock the hips) x 60sec

  • C - Jump Rope :30/:30 x 3

  • M - (5 lunges ea + 5 Pop Lunge ea + 5 Single Leg Hops) x 2

  • C - Decline Crunch w/ weight x 20

  • C - (5 W...

July 13, 2017

Warm-up
5:00 minute airdyne or row at medium pace

Part #1 Cardio: 

  • 50 Jump Rope

  • 150m Rowing

  • :60 sec Treadmill run (med/fast pace)


Part #2 Dumbbell Group: (:30 seconds each exercise)

  • DB Thrusters, Bicep Curl, Lunge & Front Raise,

  • Squat & Side Raise, Bent Over Row,

  • Front Lunge & Toe Touch, Shoulder Press,

  • DB Bench Press, DB Flys, Ab Crunch


Part #3 Agility Circuit:

  • Ladder drills, Hurdle over & unders,

  • Box Step-ups

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