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