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