Thursday, December 31, 2015

Warm Up
10 Squats
8 TRX Rows
6 Pike Press
4 Burpees
x3

Strength Circuit (25 min)
4-6 Chin Ups (weighted, body weight, negative, banded, jumping)
4 ps Stationary Lunges (31X1)
6 DB Thrusters
10 KB Swings (build to as heavy as possible)
4 ps Torsion Control (hold 2-3 sec)

20:10 x 10 (5 min)
In and Outs
Sprawls

Wednesday, December 30, 2015

Warm Up:
10 Forward Lunges
10 ps Side Plank Dips
10 Cobras
10 Vertical Jump
x2

Tri Sets (25 mins)
12 min each set. Go as heavy as possible.

8 Barbell Bent Over Rows
4 ps Alternating Weighted Step Ups
6 ps Reverse Lunge to Press

8 Goblet Squats
8 SB Chest Flys
6 ps One Leg Deadlift

30:15 x2-3

Russian Twist
Mountain Climber
Reverse Hollow Rocks

Tuesday, December 29, 2015

Warm Up (10 min)
8 Squats
8 Alternating Superman
8 Bridges
12 Plank Saws
8 Skater Jumps 
x2

Strength Supersets (25 min)
~8 min per superset. Lift as heavy as possible.

5 Pull Ups - Weighted/Body Weight/Negative/Bands
5 ps Bulgarian Split Squats

5 Manmakers
5 ps Pistol Squats

5 ps One Arm Thrusters
8 Weighted Sit Ups

Finisher
10 KB Swings
5 Burpees
15 Russian KB Swings
20 Plank Jacks
x2

Monday, December 28, 2015

Warm Up (10 min)
10 Squat with Hip Opener 
5 Inchworm Push Ups
10 Forward Lunges
5 ps Side Plank Reach Unders
5 Sprawls
x2

Strength Circuit (25 min)
6 ps One Arm TRX Rows
8 Goblet Squats - 3 sec Pause at Bottom First 3 reps
6-10 Push Ups - 1-3 sec Pause at Bottom
6 ps Walking Lunges
6-8 ps Side Plank + Lateral Raise

Tabata (4 min)
Renegade Rows

Saturday, December 26, 2015

HAPPY BOXING DAY! 

12 DAYS OF CHRISTMAS 

Warm Up
1 Length:
  High Knees
  High Heels
  High Kicks
  Bear Crawl
1 Round:
  5 Push Ups
  10 Squats
  15 Superman
  10 Hollow Rocks

This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1. 

Complete the workout as fast as possible. 35 minute time cap.

1. T Push Up
2. Burpees
3. Renegade Rows (ps)
4. DB Push Press
5. Box Jumps
6. Pull Ups
7. Russian KB Swings
8. Grasshoppers (ps)
9. Reverse Hollow Rocks
10. Thrusters
11. V-Ups
12. Jump Lunges (ps)

Thursday, December 24, 2015

MERRY CHRISTMAS EVE

Work at the base of the tree and up. Do all reps of each exercise, and two rounds before moving to the next section.

Finish with 25 star jumps at the end.
Tree Trunk (warm up): 
50 Skips/25 Double Unders
10 Squats
10 Superman
10 Lunges
10 Hollow Rocks
x2

20 reps, 2 rounds:
Box Jumps
Reverse Hollow Rock
KB Deadlift
Push Up + Shoulder Tap

15 reps, 2 rounds:
Goblet Squats
Side Plank Reach Unders
One Arm KB Swings

10 reps, 2 rounds:
One Arm Thruster (ps)
Burpee Box Jumps
Alternating Sumo Deadlift High Pull

5 reps per side, 2 rounds:
Plank Ups
Walking Lunges
Side Plank + Lateral Raise

25 Star Jumps

Wednesday, December 23, 2015

DOWN AND UP SKI HILL 

Warm Up:

10 Squats with Hip Opener

10 Alternating Superman

10 Samson Lunges

10 ps Side Plank Dips

x2

5    30  Bulgarian Split Squats (ps)

10  25  Pull Ups

15  20  Burpees

20  15  KB Swings

25  10  Jump Lunges (ps)

30  5    Russian Twists (ps)

On the first round, use the numbers on the right side (down the hill). After completing all the exercises, take a 2 minute rest. Then go back up the hill, starting with the Russian twists again. There will be 35 reps for each exercise by the time you are done.

10 min AMRAP

45 sec Weighted Wall Squat

10 Walking Push Ups

10 Hollow Rocks  

Tuesday, December 22, 2015

12 DAYS OF CHRISTMAS 

Warm Up

1 Length: 

  High Knees

  High Heels

  High Kicks

  Bear Crawl

1 Round:

  5 Push Ups

  10 Squats

  15 Superman

  10 Hollow Rocks

This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1. 

Complete the workout as fast as possible. 35 minute time cap. 

1. Manmaker

2. Pike Press

3. Goblet Squats

4. Inchworm Push Ups

5. Thrusters

6. Sit Ups

7. Triceps Dips

8. KB Swings

9. Burpees

10. Wall Balls

11. Pull Ups

12. Reverse Alternating Overhead Lunges 

Monday, December 21, 2015

SNOWMAN ENDURANCE WORKOUT

Start at the top of the snowman and work your way down. Take a forced 1 minute rest between each level, and complete the whole snowman as fast as possible.

Hat (Warm Up)
10 Squats

10 Quadruped Knee to Elbow

10 Jump Lunges 

10 ps Side Plank Dips

x2

Head
10 reps, 3 rounds
Renegade Rows
Overhead Walking Lunges
KB Swings

1 minute rest

Middle
15 reps, 3 rounds
Goblet Squats

TRX/Ring Rows
Tuck Ups

1 minute rest

Bottom
20 reps, 2 rounds
Wall Balls
Hand Release Push Ups
KB Deadlift
I length each arm farmer's walk

Saturday, December 19, 2015

CHRISTMAS TREE PLYOS 

Warm Up:
50 skips/25 Double Unders
10 Squats
10 Superman
10 Lunges
10 Hollow Rocks
x2

Work at the base of the tree and up. Do all reps of each exercise, and all exercises in each level before moving to the next section.

Finish with a 1:00 min plank at the end.

25 reps
Wall Balls
Push Ups
Burpees
KB Swings
Jump Squats

20 reps
Grasshoppers
Sit Ups
Box Jumps
Reverse Hollow Rocks
Thrusters

15 reps
TRX Rows
KB Swings
One Leg Deadlift (ps)
Split Squats (ps)
Wall Balls

10 reps
Pull Ups
Manmakers
Inchworm Push Ups

1:00 minute plank

Friday, December 18, 2015

Warm Up:

1 length High Knees
1 length High Heels
1 length High Kicks
6 Walking Push Ups
6 TRX Rows
6 Jump Squats
6 Plank Saws
x2

16 min AMRAP Ladder 2's
reps = 2, 4, 6, 8....

Thrusters
Box Jumps
Jumping or Kipping Pull Ups
Plank Jacks

30:15 x 4  (10 min)
KB Swings
Levels Push Ups
Power Squats

Thursday, December 17, 2015

Warm Up:

8 Superman 
8 ps Side Plank Reach Unders
8 Samson Lunges
8 Sit Ups
x3

14 min AMRAP 
10 Reverse Hollow Rocks
10 Plate Ground to Overhead
10 V Sits
10 Overhead Reverse Alternating Lunges

Tabata Supersets (8:00 min)
Burpees / Plank Jacks
Jump Squats / Clap or Pop Push Ups

Finisher: (3:00 min)
25 Jump Lunges
25 Hollow Rocks
10 Plank Ups
10 Heel Touch Jumps

Wednesday, December 16, 2015

Warm Up:
8 Walking Lunges
8 TRX/Ring Rows
20 Jumping Jacks
8 ps One Leg Bridge
8 ps Side Plank Dips
x2

10 min AMRAP Ladder
Burpees
Hand Release Push Ups
KB Swings

Reps go 1, 2, 3....


30:30 x 4
Pull Ups
Jump Lunges
Thrusters

Do all 4 sets for each exercise in a row before moving onto the next one.

Tuesday, December 15, 2015

Warm Up

8 Walking Lunges
8 TRX Rows 
8 ps Mountain Climbers
8 Hollow Rocks
x3

12 min AMRAP 
12 Wall Balls
4 ps Renegade Row
20 Jump Lunges
30 sec Plank

Double Tabatas (12 min)
40:20 x 4

Burpees
Russian Swings
Bottoms Up KB Thrusters

Saturday, December 12, 2015

Warm Up
1 Length High Knees
1 Length High Heels
10 Alternating Superman
10 Squat to Hip Opener
5 Burpees
x2

Strength Circuit (25 min)
5 ps Alternating Sumo Deadlift High Pull
5 Goblet Squats with 3 sec Lower
8 BB or DB Supine Bent Over Row
6-8 Weighted Back Extension with 3 sec Pause
6-8 Push Press
8 ps Russian Twist

Finisher
20 Russian Swings
10 Reverse Alternating Lunges
15 In and Outs

Friday, December 11, 2015

Warm Up:
10 Walking Lunges
10 Superman
6 T Push Ups
10 Hollow Rocks
x2

Strength Supersets
~8 min each

6-8 ps Stationary Lunges
5-7 Negative Pull Ups (3-5 sec lower)

8-10 Wall Balls
6-8 TRX/Ring Rows with 3 sec Hold

6-8 Deficit Push Ups with KB Deadlift
1 Length ps One Arm Farmer's Walk

Finisher:
20 In and Outs
10 Scissors
20 Plank Jacks
x1-3

Wednesday, December 9, 2015

Warm Up (10 min)
10 Squats
30 sec Superman
10 Jump Lunges
5 Pike Press 
10 Plank Saws 
x2

Strength Circuit (25 min)
6-8 ps Reverse Alternating Lunges 
8 ps Bent Over Row
6-8 ps Pistol Squats
4 Manmakers
8 Ab Rollouts (SB or roller)

KB Complex Finisher
15 Russian Swings
10 One Arm Swings L
10 One Arm Swings R
10 KB Swings
x3

Monday, December 7, 2015 / Tuesday, December 8, 2015

Warm Up: (10 min)
1 Length Bear Crawl
1 Length Crab Walk
10 Squats
10 TRX/Ring Rows
10 Samson Lunges
x2

Strength Circuit (25 min)
6 Pause Squats (3 sec hold at bottom)
6 Negative Pull Ups (3 sec lower, add weight if necessary)
8 ps Bulgarian Split Squats
8 Shoulder Press
10 Hanging Leg Raises (straight or bent legs)

Tabata Superset (4:00)
Push Ups
Jump Lunges

Saturday, December 5, 2015

Warm Up:

10 Samson Lunges
10 Superman
10 Bridges
10 Plank Saws
10 Heel Touch Jumps 
x2

13 min AMRAP
10 KB Swings
10 Alternating Reverse Lunges
10 Tuck Ups

+ EMOM 5 Bottom Up KB Thrusters

30:20 x3 (12 min)
Pull Ups
Goblet Squats
Push Ups

1:00 min rest between each station. All 3 sets of each exercise are done before moving onto the next exercise.

Friday, December 4, 2015

Warm Up:

10 Squats
10 TRX/Ring Rows
5 Push Ups
5 Tuck Jumps
10 Hollow Rocks
x3

12 min AMRAP
3 Burpees
6 Pull Ups
9 Hand Release Push Ups
12 Goblet Squats

8 min AMRAP Ladder
KB Swings (1, 2, 3...)
Skips or Double Unders (10, 20, 30...)

First round is 1 KB Swing and 10 Single or Double Unders, second round is 2 KB Swings and 20 Skips, etc.

Thursday, December 3, 2015

Warm Up:

10 Iron Cross
1 Length Bear Crawl
1 Length Crab Walk
-then-
2 rounds:
10 Squat to Hip Opener
10 Superman
10 Bridges

Lucky 7's: 7 RFT Each with Partner 
Alternate complete rounds with a partner. Complete 7 rounds each.
7 Thrusters
7 Burpees
7 Russian KB Swings

-rest 3-5 minutes-

AMRAP not for time:
8 Spiderman Push Ups
8 ps Alternating Reverse Lunges
8 TRX Rows
8 Sit Ups

Wednesday, December 2, 2015

Warm Up:

10 TRX Rows 
8 Squats
6 Push Ups
4 Broad Jumps
10 Sit Ups 
x2

5 RFT
10 Pull Ups
8 Goblet Squats
6 Inchworm Push Ups
4 Burpee Broad Jumps
10 ps Russian Twist

In time left, AMRAP not for time:
30 sec Held Superman
20 Plank Saws
10 Wall Balls

Tuesday, December 1, 2015

Warm Up:

10 Squats
10 Hollow Rocks
10 Pike Press
5 Vertical Jump
x3

15 min AMRAP
2 Deadlift + Farmer's Walk + 2 Deadlift + Farmer's Walk (down aisle)
12 Wall Balls
14 Overhead Walking Lunges
6 Burpees

Tabatas (8 min)
KB Swings
Renegade Rows

Monday, November 30, 2015

Warm Up: (10 min)

8 Squats
8 Push Ups
30s Superman
1 Length Crab Walk
1 Length Bear Crawl 
x2

10 min AMRAP
12 Thrusters
12 KB Deadlift
12 Hand Release Push Ups

1:00:20 x 3 (16 min) 
Weighted Wall Squat
TRX/Ring Rows
KB Russian Swings
Plank Saws

Saturday, November 28, 2015

Warm Up:

10 Iron Cross
10 Scorpion
-then-
2 Rounds:
8 ps Lunge to Balance
8 Push Ups
8 Supermans

10-15-20-25-20-15-10 reps for time:
Burpee Push Press
KB Deadlift
Jump Lunges
MB Slams

If time, 1-3 rounds of: 
8 Russian KB Swings
8 Power Push Ups
8 Sit Ups

Friday, November 27, 2015

Warm Up:

10 Alternating Superman
10 Squats
10 BW Russain Twists 
10 ps Mountain Climbers 
x2-3

8 min AMRAP 
12 Plate Ground to Overhead
12 Jump Squats
6 Inchworm Push Ups

Double Tabatas (22 mins)
40:20 x 4
2 minute rest between exercises. Do all 4 sets of each exercise before moving onto the next.

Wall Balls
Renegade Rows
KB Swings
Plank Jacks

Thursday, November 26, 2015

Warm Up:

8 TRX/Ring Rows
8 Squats to Hamstring Stretch
8 Hollow Rocks
8 Samson Lunges 
x3

12 min AMRAP
5 ps One Arm Thruster
10 Push Up with Pop In
10 ps Reverse Lunge to Hop
10 ps Grasshoppers

12 min AMRAP Ladder 
2 Pull Ups - Jumping or Kipping
2 KB Swings
2 Burpees

+ 2 reps each round, as high up as you can go in the 12 minutes.

Tuesday, November 24, 2015

Warm Up:

- 10 Bridges
- 8 Push Ups
- 10 Lunges
- 8 ps One Leg Deadlift
x2

3 Rounds for Time:
50 skips
2x [ 12 KB Deadlift + 10 Push Ups + 8 Sit Ups ]

"Deck of Cards"
Draw a card from the deck to determine the number of reps for each exercise.
Face cards = 10 reps, Ace = 11 reps, Joker = 15 reps.
- Burpee Tuck Jumps
- Hollow Rocks 
- Jump Lunges
- Russian KB Swings 
- Skips (x10) 

Check your score from Thursday, September 10. This workout is similar. 

Monday, November 23, 2015

Warm Up:
12 Squat to Hamstring Stretch 
12 Jumping Jacks
12 Plank Rocks
6 Pike Press
6 Broad Jumps
x2

14 min AMRAP Ladder
1 Box Jump
1 Hand Release Push Up
1 KB Swing

+1 rep each round.

30:30 x3-4
Wall Balls
Burpees
Tuck Ups

Saturday, November 21, 2015

Warm Up: (10 min)
10 Squat to Hip Opener
6 Walking Push Ups
5 Burpees
30s Sky Diver Hold
5 Heel Touch Jumps
x2

Strength Circuit (20-25 min)
8 Thrusters
8 Weighted Back Extension
5ps Stationary Lunges
5ps Alternating Sumo Deadlift High Pull
1 Lap Each Arm Farmer's Walk

30:15 x2-3
Plank Ups
Power Squats
Push Ups

Friday, November 20, 2015

Warm Up:
1 Length High Knees
1 Length High Heels 
5 Inchworm Push Ups
10 Squats
5 ps BW One Leg Deadlift 
x2

Strength Supersets (8-10 min each)

6ps Reverse Lunge to Balance
8 BB Bent Over Row, Supine Grip

6ps Double KB One Leg Deadlift
8 Deficit Push Ups

6 Goblet Squats
8 DB Shoulder Press

Finisher: 30:15 x2-3
Lateral Plank Walks
Sky Diver Hold

Thursday, November 19, 2015

Warm Up: (10 min)
8 Squats
8 TRX/Ring Rows
8 Sit Ups
8 Jump Lunges
8 Push Ups
x2-3

Strength Tri Set (13 min)
5 1.5 Rep Squats
5-8 Chin Ups
5 Manmakers

Strength Tri Set (13 min)
6-8 DB Push Press
4-6 ps Bulgarian Split Squats
8-10 DB Jacknife

Tabata (4 min)
Russian KB Swings

Tuesday, November 17, 2015

Warm Up: (10 min)
8 Bridges
8 TRX Rows
8 Samson Lunges
8 Push Ups
8 Squats
x2

Strength Circuit (25 min)
In 25 minutes, rotate through the five exercises, increasing weight as you go.

4 ps Alternating DB Step Ups
5-6 TRX/Ring Rows with 3 sec Hold at Top
10 KB Russian Swings - go as heavy as possible
5-6 ps Lunge to One Arm Press
30 sec -1:00 min Weighted Plank

Tabata Finisher: (4 min)
Push Ups

Monday, November 16, 2015

Warm Up:
10 Squat to Hip Opener
10 Iron Cross
10 Push Ups
10 Bridges
x2

Tri Set: 13 mins each
- 10 Walking Overhead Lunges
- 8 Pull Ups
- 5 ps KB One Leg DL

Tri Set: 13 mins each
- 10 Push Ups: Banded or Weighted
- 8 Thrusters
- 5ps Pistol Squats (TRX, Bench)

Ab Finisher: 5 mins
- 15 Hollow Rocks
- 20 Plank Saws or try 5-8ps One Arm/Leg Saws
- 25 In and Outs

Saturday, November 14, 2015

Warm Up:
30 sec Superman Hold
10 Squats
12 Plank Saws
5 ps Reverse Lunge to Balance
x3

2 Rounds for Time:
24 KB Deadlift
24 Jump Lunges
24 Push Ups
24 Wall Balls
24 Pull Ups
24 Russian KB Swings

24 Plank Ups

In time left: 3-5 rounds:
15 Plank Saws or 8ps Opposite Arm and Leg Saws
15 Goblet Squats at Heaviest Possible Weight
15 Reverse Hollow Rocks

Thursday, November 12, 2015

Warm Up:

10 Squats with Hip Opener

5 Push Ups

10 Bridges

5 Sit Ups 

x2

18 min Partner AMRAP:

5 KB Swings

5 Burpees

5 Tuck Ups 

45:30 x 3

Thrusters

2 Deadlift + 1 Push Up

Reverse Alternating Lunges with Twist 

Wednesday, November 11, 2015

Remembrance Day Workout 

Warm Up:

8 Squats
8 TRX/Ring Rows
8 Hollow Rocks
8 Pike Press
x3

11 min AMRAP
11 Pull Ups
11 Goblet Squats
11 Push Ups
11 Sit Ups

4 RFT: (12 min time cap)
2 lengths of 3 Deadlift + Farmer's Walk (3 DL, walk to end, 3 DL, walk to end)
15 Wall Balls

Finisher: 
2:00 min Plank

Tuesday, November 10, 2015

Warm Up:

12 Squats
12 Superman
12 Plank Rocks
x3

14 min AMRAP:
5 Inchworm Push Ups
12 Overhead Reverse Alternating Lunges
5 ps One Leg Deadlift
1 Lap Farmer's Walk

21-15-9:
Russian KB Swings
Plank Ups
50 Skips / 25 Double Unders

Monday, November 9, 2015

Warm Up:

10 Squat to Hip Opener
6 Walking Push Ups
10 Bridges
6 Plank Ups
x2

5 RFT
20 KB Swings
15 Hand Release Push Ups
12 Goblet Squats

Buy In: 200 skips / 100 Double Unders
Buy Out: 20 Burpees

45:30 x 3-5
Weighted Wall Sit
Renegade Rows

Saturday, November 7, 2015

Warm Up:

10 Hip Opener Squats
8 ps One Leg Bridge 
6 Push Ups
1 length Crab Walk
x2

30:30 x 4 
Thrusters
Renegade Row
Jump Squats
Clap or Pop Push Ups

3 RFT
10 Burpee Box Jumps
14 Crab Heel Touches
20 KB Swings

If Time Left 
Farmer's Walk

Friday, November 6, 2015

Warm Up:

10 Squats
5 Inchworm Push Ups
10 Alternating Reverse Lunges
10 Plank Rocks 
x2

14 min Partner AMRAP
8 Thrusters
10 Jump Lunges
12 Plank Jacks

Alternate complete rounds with a partner, for a total number of rounds. Only one person working at a time.

10 min AMRAP
6 Shoulder Touch Push Ups
8 ps One Arm Russian KB Swings
15 Tuck Ups

Thursday, November 4, 2015

Warm Up:

10 Squat to Hamstring Stretch 
10 Superman or Reverse Hollow Rock
10 Samson Lunges
10 Heel Touch Jumps
x2

8 min AMRAP:
8 Alternating KB Sumo Deadlift High Pull 
8 Burpees

10 min AMRAP:
10 Wall Balls
20 Jumping Pull Ups / 10 Kipping Pull Ups
50 Skips / 25 Double Unders

Finisher:
20 Hollow Rocks
20 Jump Lunges
x3

Tuesday, November 3, 2015

Warm Up:
8 TRX Rows
8 Bridges 
8 Push Ups
8 Squats 
8 Hollow Rocks
x2

1-10 for time: 
1-2-3-...-8-9-10 reps each of:

Jumping or Kipping Pull Ups

Hand Release Push Ups
Thrusters

EMOM Death By:

KB Swings

Box Jumps

Start with 1 rep of each exercise, then add a rep to each exercise at the top of each minute. Keep going until you cannot fit in the required reps for that minute before hitting the next minute. 

*Hold a 30 sec plank once out until everyone is done. 

Saturday, October 31, 2015

Halloween Horror Workout: Be very afraid.... 

Warm Up:

20 sec Mummies 
1 Length Creepy Crawler (Crab Walk) 
10 Supermans 
5 Thriller Burpees
x2 

Terrifying Strength Tri-sets:
~10 minutes for each tri-set. 

5 ps One Leg KB Deadlift
5 ps Spiderman Push Ups
5 Manmakers

6 ps Side Plank with Lateral Raise
6 Skull Crushers
6 Scorpions

Superstitious Finisher: 3 RFT  
13 Deadlifts
13 Thriller Burpees
13 Goblet Squats

Happy Halloween! Muhahaha! 

Thursday, October 29, 2015

Warm Up:
8 ps Stationary Lunges
12 Alternating Superman
8 ps Quadruped Knee to Elbow
10 ps One Leg Bridges
x2

Supersets
~ 8 min for each

5 ps One Leg TRX/Ring Rows
5 ps Reverse Alternating Lunges

5 ps SB One Arm Bench Press
5 ps One Leg Weighted Step Ups

8 Weighted Back Extension (2-3 sec hold at top)
8 Thrusters

Finisher: 30:15 x 3
Lateral Walking Plank
Power Squats

Tuesday, October 27, 2015

Warm Up: (10 minutes) 

10 Samson Lunges
10 TRX/Ring Rows
10 Squats
5 Push Ups
10 Hollow Rocks
x2

Strength Circuit (25 minutes)
5-8 Negatives Pull Ups
4-6 ps Bulgarian Split Squats
8 Deficit Push Ups
8 Pause Goblet Squats (3 sec hold at the bottom)
45 sec Weighted Plank

Tabata (4 minutes)
Russian KB Swings

Saturday, October 24, 2015

Warm Up:
10 Samson Lunges
10 Cobras
10 Sit Ups
5 Push Ups
x2

21-15-9-6
KB Swings
Walking Push Ups
Wall Balls
Tuck Ups

- 3 minute break -

AMRAP in 10 minutes or time remaining: 
10 Plank Ups
10 TRX Rows
10 Reverse Alternating Lunges 

Thursday, October 22, 2015

Warm Up:
6 ps One Leg Deadlift
6 Inchworm Push Ups
12 Squats
12 Superman
12 Hollow Rocks 
10 Iron Cross 
10 Scorpion 

Partner AMRAP in 18 minutes:
8 KB Deadlift
8 Hand Release Push Ups
8 Box Jumps

30:30 x 3-4
Renegade Rows
Reverse Alternating Lunges

Tuesday, October 20, 2015

Warm Up:
10 Bridges
10 Vertical Jump
30s Sky Diver Hold
10 Hollow Rocks
x2

50-40-30-20
For time complete 4 rounds in each rep scheme of these exercises:

Skips
Jumping Pull Ups
Russian KB Swings
Sit Ups
Skips

Finisher: 2-4 Rounds
12 Goblet Squats
12 Push Ups
12 Reverse Alternating Lunges
12 Plank Ups

Saturday, October 17, 2015

Warm Up:
12 Reverse Alternating Lunges
12 Hollow Rocks
6 ps One Leg Deadlift
1 Length Alt Leg/Arm Touch 
x2

10 min AMRAP
Do as many rounds as possible in 10 minutes of:
10 Plate Ground to Overhead
10 Sit Ups
10 Overhead Reverse Alternating Lunges

8 min AMRAP
Do as many rounds as possible in 8 minutes and EMOM perform 3 burpees.
20 KB Deadlifts
50 Skips / 25 Double Unders

Tabata
20:10 x 8
Body weight squats with a held hold at the bottom on the 10 seconds of "rest."

Thursday, October 15, 2015

Warm Up:

15 Squats

10 Cobra

5 ps Quad Knee to Elbow

5 Sprawls

x2

14 min AMRAP Ladder

Starting at 2 reps and adding 2 reps each round, do as many rounds as possible in 14 minutes of:

KB Swings

Hand Release Push Ups

One Arm KB Front Squat

30:30 x 4
Rotate through the 3 exercises, working for 30 seconds and resting for 30 seconds, for a total of 4 rounds.

Thrusters 

Burpees

Pull Ups

Tuesday, October 13, 2015

Warm Up:
10 Superman
15 Squats
5 Push Ups
5 Heel Touch Jumps
x2

For time:
100 Skips or 50 Double Unders
30 Wall Balls
3x [5 Manmakers + 10 Push Ups + 15 KB Swings]
15 Wall Balls
50 Skips or 25 Double Unders

Tabata
Jump Lunges / Hollow Hold
Squat Hold / Superman Hold

Saturday, October 10, 2015

Warm Up:
10 Squats
10 Superman
10 Lunges
10 Sit Ups
x3

14 min Strength Tri Set
5 ps Squat to One Arm Cable Row
8 per arm Forward Alternating Lunges with One Arm DB Overhead
6 ps One Arm Russian KB Swings

8 min Superset
3 Weighted Pull Ups or 6 Negative Pull Ups
6 Weighted Step Ups, Alternating Legs

Finisher:
5 ps Torsion Control
20 Jump Lunges
x2-3

Thursday, October 8, 2015

Warm Up:
Stairs to Floor 5
10 Lunges
10 Alternating Superman
10 ps One Leg Bridge
5 ps Quadruped Knee to Elbow 
Stairs to Floor 5

12 min Strength Tri-Set
5 ps One Arm Thrusters
5 ps 3 Point Bent Over Row
5 ps Front Foot BOSU Stationary Lunges

-- Stairs to the Top --

12 min Strength Tri-Set
6 ps Pistol Squats
8 SB Chest Press
10 KB Russian or Full Swings

Tuesday, October 6, 2015

Warm Up:
12 Bridges
12 Cobra
12 Forward Alternating Lunges
x2

12 min Strength Circuit
4 ps Stationary Lunges at 31X1 Tempo
6 Chin Ups
8 Goblet Squats, last 3 hold for 3 sec at bottom
10 Weighted Sit Up

10 min Strength Circuit
5 ps Renegade Row
8 ps One Leg DB BOSU Bridge
10 DB Push Press

Finisher:
5 ps Torsion Control
8 Sprawls
x2-3

Saturday, October 3, 2015

Warm Up:
12 Alternating Reverse Lunges
12 Superman or Reverse Hollow Rock
12 Bridges
x3

12 min AMRAP
10 ps Reverse Lunge to Balance
10 Walking Push Ups
20 KB Swings

21-15-9
Wall Balls
TRX or Ring Rows
Stairs to Floor 6

Finisher:
5 Walkouts
10 Tuck Ups
5 Sprawls
x1

Thursday, October 1, 2015

Warm Up: 
10 Squats
10 Push Ups
10 Superman
10 Sit Ups
x2

Partner Chipper
With a partner, complete the total reps for each exercise, between the two of you. You must complete the reps for each exercise before moving onto the next one. Only one person can be working at a time (but run the stairs together).

Stairs to the Top (7 flights)
60 Thrusters
40 Renegade Rows
100 Russian KB Swings
60 Wall Balls
40 Burpees
30 Goblet Squats
30 Pull Ups
Stairs to the Top

In time remaining, AMRAP of: 
10 Hollow Rocks
30 sec Superman Hold

Saturday, September 26, 2015

Warm Up:
10 Squat Hip Openers
10 Cobra
10 ps Quadruped 
10 ps One Leg Bridge

8 min AMRAP
5 Bird-Dog Push Ups
5 ps Walking Lunges
5 ps Sumo Deadlift High Pulls

8 min AMRAP
12 KB Swings
12 Burpees

8 min AMRAP
15 Jump Squats
15 Plank Jacks
Stairs to Floor 5 

Friday, September 25, 2015

Warm Up:

10 Superman
10 Squats
10 Push Ups
10 Lunges
10 Bridges
10 Heel Touch Jumps
Ankle Rolls
Arm Circles

"Dirty 30"
30 Pull Ups
30 Box Jumps
30 Push Ups
30 KB Swings
30 Jump Lunges
30 DB Thrusters
30 Superman or Reverse Hollow Rock
30 Wall Balls
30 Burpees

If time:
Stairs to Floor 5
Farmer's Walk

Thursday, September 23, 2015

Warm Up

10 Samson Lunges
10 Superman
10 Squats
10 Sit Ups
10 Bridges
x2

EMOM Ladder
Every minute on the minute, do one KB swing and one hand release push up. Increase the reps by one each round. Go until you cannot perform the required reps within the minute. Once out, hold a superman position until the last person is done.

KB Swings
Hand Release Push Ups

10 min AMRAP
15 Wall Balls
40 Double Unders or 80 Skips

Tuesday, September 22, 2015

Warm Up:

12 Cobra

10 Squats

8 Push Ups

6 Heel Touch Jumps

x2

15 min AMRAP

10 Wall Balls

15 Prisoner Push Ups

20 Power Squats

25 Jumping Pull Ups

3 Rounds for Time

10 ps One Arm KB Swings

10 Burpees

Finisher
25 Sit Ups
Stairs to Floor 5
25 Hollow Rocks 

Friday, September 18, 2015

Warm Up:
10 Reverse Alternating Lunges
10 Superman
10 Hollow Rocks
10 Squat Hip Openers  
10 Iron Cross
10 Scorpion 

Tri Set (12 min)
5 ps Bulgarian Split Squats
5 reps of 1 Deficit KB Push Up + 3 Deadlifts
10 Weighted Sit Up

Tri Set (12 min)
5 ps Renegade Row
5 ps Pistol Squats
5 DB Push Press

Finisher:
8 ps One Arm Russian KB Swings
10 KB Swings
15 Russian KB Swings
x2

Thursday, September 17, 2015

Warm Up:
8 Bridges 
8 TRX Rows
8 Samson Lunges
8 Push Ups
8 Squats
x2

Strength Circuit (25 min)
In 25 minutes, rotate through the five exercises, increasing weight as you go.

4 ps Alternating DB Step Ups
5-6 TRX/Ring Rows with 3 sec Hold at Top
10 KB Russian Swings
5-6 ps Lunge to One Arm Press
30 sec -1:00 min Weighted Plank

Tabata Finisher: 
Push Ups

Tuesday, September 15, 2015

Warm Up:
- Stairs to Floor 6
then 2 rounds:
- 8 TRX Rows
- 10 Squats
- 6 Push Ups
- 10 Lunges

Supersets:
Approximately 10 minutes for each circuit, 3-5 sets of each exercise.

A1: 3 Weighted Pull Ups
A2: 6 Squats with 3 sec Eccentric

B1: 6 ps One Leg Deadlift
B2: 8 Decline Push Ups

C1: 6 ps Stationary Lunges
C2: 3 Manmakers

Abs Finisher:
- 10 DB Jacknife
- Stairs to Floor 6
- 8 DB Jacknife
- Stairs to Floor 5
- 6 DB Jacknife

Saturday, September 12, 2015

Warm Up:

3 Laps
10 ps Reach Unders
10 Squats
10 Russian KB Swings

Partner 14 min AMRAP:
Alternate complete rounds between partners for a total score of rounds and reps. 

5 Burpees
8 KB Goblet Squats
10 Grasshoppers

Partner Reps and Holds:
One partner does the reps while the other partner does the held exercise. Partners switch until all the rounds are done.

4 rounds: 10 KB Swings / Held Squat
3 rounds: 6 ps One Leg Deadlift / Held Plank
2 rounds: 4 laps / Alternating Step Ups with KB

Thursday, September 10, 2015

Warm Up:
- 10 Bridges
- 8 Push Ups
- 10 Lunges
- 8 ps One Leg Deadlift
x2

3 Rounds for Time:
50 skips
2x [ 12 KB Deadlift + 10 Push Ups + 8 Tuck Ups ]

"Deck of Cards"
Draw a card from the deck to determine the number of reps for each exercise.
Face cards = 10 reps, Ace = 11 reps, Joker = 15 reps.
- Burpee Tuck Jumps
- Sit Ups
- Jump Lunges
- Russian KB Swings
- Flights of Stairs

Tuesday, September 8, 2015

Warm Up:
- 10 Reverse Alternating Lunges 
- 10 Alternating Superman
- 10 Squats
- 10 ps Side Plank Dips

3 Rounds for Time:
Stairs to Floor 8
3x [ 5 Pull Ups + 10 Push Ups + 15 Squats ]

15 min AMRAP 
- 20 KB Swings
- 10 Reverse Alternating Overhead Lunges
- 30 sec Held Superman
- 10 ps Side Plank Reach Unders

Monday, September 7, 2015

Warm Up:
- 10 Samson Lunges
- 10 TRX or Ring Rows
- 10 Squats with Hip Opener
- 10 Hollow Rocks
x2

"25 to Life" 
Do 25 reps of each exercise, twice through, as fast as possible, or as far through as you can in the 20 minute time cap.

- 25 ps Stationary Lunges
- 25 Pull Ups or Chin Ups
- 25 sec Weighted Wall Sit
- 25 Prison Push Ups
- 25 Prisoner Squats
- 25 Pike Press or HSPU
- 25 Sit Ups

"Deck of Cards" Finisher
Draw a card for the number of reps for each exercise:
- Stairs
- Hand Release Push Ups
- Burpees
- Hollow Rocks

Saturday, September 5, 2015

Warm Up: 
- 10 Squats
- 10 Push Ups
- 10 Bridges
- 10 Lunges
- 5 Heel Touch Jumps

10 min AMRAP: 
- 20 Jump Lunges
- 15 KB Swings
- 10 Pull Ups
- 5 Burpee Shoulder Press

5-10-15-20-15-10-5 for Time: 
- Jump Squats
- Power Push Ups
- TRX Rows
- Tuck Ups

Thursday, September 3, 2015

Warm up:
- 15 Squats
- 5 ps Scorpion
- 10 Alternating Superman
- 5ps One Leg Bridge
- 5 Heel Touch Jumps

x2

1:00 on 45s off x3
- Jumping or Kipping Pull Ups
- Wall Balls
- Hand Release Push Ups
- Sit Ups

Finisher:
- Stairs to floor 6
- 20 Plank Jacks

Tuesday, September 1, 2015

Warm Up:

- 10 Superman

- 15 Bridges

- 15 Hollow Rocks

- 10 ps One Leg Deadlift

- High Knees / High Heels

- Shuffle

10-1

- Burpees

- Inchworm Push Ups

- Candle Sticks or Double Jump Squats

- One Arm KB Swings (ps)

- Side Plank Stars (ps)

Finisher (if time)

- 20 Jump Lunges

- 20 Reverse Hollow Rocks

- Tuck Ups