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.