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

Saturday, August 29, 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

- 25 In and Outs

Thursday, August 27, 2015

Warm Up:
- 2 Laps
- Shuffles + 2 Burpees per End and at Half Court x2
- High Kicks
- 10 Superman
- 5 ps BW One Leg Deadlift

Strength Circuit
~25 minutes to complete 4-5 sets of each exercise.

- 5 ps One Leg KB Step Up
- 5 ps One Arm KB Bent Over Row
- 8 ps One Leg Deadlift
- 8 ps Lunge to Press

Finisher: 3 Rounds
- 3 ps One Leg Walkout Push Ups
- 5 ps One Arm KB Swings

Tuesday, August 25, 2015

Warm Up:
- 3 Laps
- Walking Lunges
- Pivoting Squats
- Grapevine
- 10 Bench Push Ups
- 30 s Superman Hold

10 min Circuit:
- 4 Manmakers
- 6 ps Split Squats
- 8 ps Mason Twist

- 3 Laps -

12 min Circuit:
- 10 Goblet Squats
- 8 TRX Rows with 3 sec Hold
- 8-12 Thrusters

Saturday, August 22, 2015

Warm Up:

- 2 Laps 
- 2 Lengths Grapevine
- High Kicks
- Lateral Squats
- Tires
- 5 Inchworm Push Ups
- 10 Alternating Superman

10 Minute Partner AMRAP:
- 7 KB Swings
- 5 ps Grasshoppers
- 3 Burpee Box Jumps

* Each partner completes a full round before the other partner starts his/her round.

In Partners for Time:
- 80 Wall Balls
- 60 Alternating Reverse Lunges
- 40 Decline Push Ups
- 40 Sit Ups
- 40 Reverse Hollow Rocks
- 5 Laps Done Together

* Partners complete all the reps as a team total. Only one partner working at a time. Finish with 5 laps each, at the same time.

Friday, August 21 , 2015

Warm Up:

- 1 Lap
- 2 Laps Shuffle Each Direction
- Tires
- Forward Walking Lunges
- Backwards Walking Lunges
- 15 Superman
- 8 Push Ups

12 min Partner AMRAP:
- 8 Push Ups
- 5 Box Jumps
- 8 Goblet Squats

* One partner will be working at a time.

4 Rounds for Time:
- 15 KB Swings
- 8 Burpees

Partner Plank and Lines
One partner holds a plank while the other partner does a set of lines, then switch.
One set each. 

Thursday, August 20, 2015

From beginning of summer.

Warm Up:
- 3 Laps
- High Knees
- High Heels
- 10 Squat to Hip Opener
- 10 Superman
- 10 Bridges

16 min AMRAP Ladder
* Start with one rep of each exercise and add a rep to each exercise each round as you go to climb up the ladder (start with 10 skips and increase by 10 each round).

- Reverse Hollow Rocks (1, 2, 3....)
- Box Jumps (1, 2, 3....)
- Hand Release Push Ups (1, 2, 3....)
- KB Swings (1, 2, 3....)
- Skips (10, 20, 30....)

Tabatas
* 20:10 x 8
* 4 sets of each exercise for a total of 4 minutes for each Tabata.

- Plank Rocks / Goblet Squats
- Skipping / Hollow Rocks

Tuesday, August 18, 2015

Warm Up:

- 3 Laps Facing Far Net
- Grapevine
- 5 Inchworm Push Ups
- 10 Superman
- 15 Bridges
- 5 ps Side Plank Reach Under

5 Rounds for Time:
- 20 KB Swings
- 3 Laps

12 min AMRAP:
- 12 KB Goblet Squats
- 6 Spiderman Push Ups
- 12 ps Split Squats
- 6 ps Sumo Deadlift High Pull
- 12 ps Side Plank Dips

Saturday, August 15, 2015

Warm Up:
- 2 Laps
- 1 Set of Lines
- 10 Samson Lunges
- 10 Alternating Superman
- 10 ps Plank Toe Taps

Chipper:
Buy In: 1 Set of Lines
- 40 KB Swings
- 40 Push Ups
- 30 Jump Squats
- 30 Heels to Sky
- 30 Reverse Alternating Lunges
- 20 Sumo Deadlift High Pull
- 20 ps One Arm Row
- 20 ps One Leg Deadlift
- 10 ps Side Plank Reach Unders
- 10 Burpee Tuck Jumps
Buy Out: 4 Laps 

Friday, August 14, 2015

Warm Up:
- 2 Sets of Lines
- 10 Squat Hip Openers
- 10 Push Ups
- 10 ea. Leg Swings
- 30 sec. Superman Hold

Chipper:
Buy In: 4 Court Laps
3 rounds of:
- 20 Jump Lunges
- 15 KB Swings
- 10 Push Ups with Extension
- 5 Burpee Box Jumps
Buy Out: 2 sets of Long Jump and Sprint

AMRAP in Time Remaining: 
- 10 Vertical Jump
- 10 Reverse Hollow Rock
- 10 Plank Ups

Thursday, August 13, 2015

Warm Up:
- 3 Laps
- Forward Walking Lunges
- Backwards Walking Lunges
- Tires
- 10 Superman
- 10 Push Ups
- 30s Plank 

30-25-20-15
- Bench Jumps
- Wall Balls
- Hand Release Push Ups
- Hollow Rocks

In remaining time, AMRAP:
- 20 Jump Lunges
- 20 Reverse Hollow Rocks
- 20 Plank Jacks 

Tuesday, August 11, 2015

Warm Up:
- 4 Laps
2 rounds of: 
- 8 Push Ups
- 8 Squats
- 8 Bridges

12 min AMRAP Ladder:
- KB Swings
- Burpees

Start with 1 rep of each exercise, then add a rep each round. 

30:30 x 4
- Bench Jumps
- Pop Push Ups
- Wall Balls

30 seconds on, 30 seconds off of the 3 exercises, for a total of 4 rounds where one round includes each exercise once. 

Saturday, August 8, 2015

Warm Up:
- Stairs to Floor 5 x2
- 5 Inchworm Push Ups
- 10 Samson Lunges
- 12 Cobra
- 15 Squats
- 20 Plank Rocks 

Supersets (~8 min each)
- 6 Thrusters
- 6 TRX Rows with 3 sec hold

- 5ps Bulgarian Split Squats
- 8-8 Negative Hand Release Push Ups (3 sec down)

- 8 KB Swings
- 1 Lap Farmer's Walk

Friday, August 7, 2015

Warm Up:
- 3 Laps
- Grapevine
- High Knees
- High Heels
- Inchworm with Cobra Stretch

5 min Couplets 

- 15 KB Swings
- 15 Push Ups

- 12 KB Goblet Squats
- 12 Triceps Dips

- 10 Reverse Alternating Lunges with Twist
- 10 Sit Ups

- 8 Burpee Box Jumps
- 8 ps Side Plank Stars

- 5 ps One Arm Row
- 1 Lap Around Court

AMRAP in 5 minutes for each pair of exercises.

Thursday, August 6, 2015

Warm Up:
- 2 Laps
- High Knees,
- High Heels
- High Kicks
- 15 Superman
- 15 Push Ups
- 15 Power Squats

"Dirty 30's"
- 30 KB Squats
- 30 Hand Release Push Ups
- 30 Box Jumps
- 30 Reverse Hollow Rocks / Superman
- 30 KB Swings
- 30 ps Grasshoppers
- 30 Walking Lunges
- 30 Wall Balls
- 30 Hollow Rocks
- 30 Burpees

Tuesday, August 4, 2015

Warm Up:
- Lines
- Walking Lunges
- High Kicks
- 6ps One Leg Bridge
- 12 Push Ups

30:30 x 5 (15 min)
- Burpees
- Push Ups with Levels
- KB Swings

10 min AMRAP:
- 4 ps Sumo Deadlift High Pull
- 6 ps Alternating Reverse Lunges
- 20 In and Outs

Lines Sprint