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