Saturday, December 31, 2016

Warm Up: 

10 reps each with a light KB, 2 rounds:

Squats
Russian Swings
Push Press
Reverse Lunges
1 Leg Deadlift

AMRAP 12:
15 KB Swings
10 Goblet Squats
5 ps Step Ups

40:20 x3
Wall Balls
TRX Rows
Broad Jumps
Scissors

Thursday, December 29, 2016

Warm Up:

5 ps Downward Dog Opposite Reaches
10 Reverse Crunch to Straddle
Inchworm / Bear Crawl
x1

8 Squats
8 Sprawls
8 Band Pull Aparts
x2

4 RFT: 
5 ps Renegade Row with Push Up
10 Burpees
15 Thrusters
20 DB Ground to Overheads
20 Hollow Rocks

-rest 3 min-

AMRAP 8-10
5 Inchworm Push Ups
10 KB Swings
15 Goblet Squats
5 ps Bench Side Plank Dips 31X1

Wednesday, December 28, 2016

Warm Up: 

8 ps Bird Dogs
8 Cat Camels
5 ps Downward Dog with Calf Stretch
x1

10 Squats
10 Plank Jacks
10 Lunges
10 Cobras
x2

40:20 x4  (16 min)
Wall Balls
Pull Ups
Tactical Lunges
Walking Push Ups

AMRAP 8
20 Russian Swings
10 ps Grasshoppers
5 Burpees

Tuesday, December 27, 2016

Warm Up: 

10 reps each with a light KB, 2 rounds:
One Arm Swings
Goblet Squats
Good Mornings
Swings
Forward Alternating Lunges

AMRAP 18 Partner:
80 KB Swings then AMRAP:
20 Foward Alternating Lunges
20 ps Renegade Rows
20 Box Jumps or Step Ups

*One partner working at a time.

30:15 x2
Goblet Squats
Hollow Rocks
Sky Diver
Burpees

Tuesday, December 27, 2016 (Core Circuit)

Warm Up:
10 Squats with Hip Opener
10 Hollow Rocks
10 Lunges
10 Plank Ups
x3

AMRAP 8:
4 Manmakers
8 Front Rack Squats
8 Reverse Crunches

30:15 x4
Wall Balls
Hollow Hold
DB Ground to Overhead
Plank Ups
BOSU T's
Rest

Core Finisher:
25 Plank Jacks

Monday, December 26, 2016

"12 Days of Christmas"

Warm Up

5 Downward Dog to Upward Dog

10 Scorpions

x1

5 Push Ups
10 Squats
10 Superman
10 Hollow Rocks

x2

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)
Compare your score to last year. 

Saturday, December 24, 2016

Thursday, December 22, 2016

Wednesday, December 21, 2016

Monday, December 19, 2016

Warm Up

10 Bootstraps
10 Iron Cross
10 ps Quad Knee to Elbow
x1

Bear Crawl / Broad Jumps
10 Squats
10 Plank Saws
10 Cobras
x2

AMRAP 10
EMOM = 3 Burpees

10 Jump Squats
10 DBU KB Push Press
10 Russian Swings

40:20 x3
Pull Ups (jump/kip)
DB Ground to Overhead
Plank Jacks
Jump Lunges

Saturday, December 17, 2016

Thursday, December 15, 2016

Tuesday, December 13, 2016 (Core Circuit)

Warm Up:
10 Arm Swings
10 ps Leg Swings
10 Reverse Crunch to Straddle
x1

10 Side to Side Hops
5 ps Side Plank Reach Unders
8 Squats + Lunge, Lunge
30 sec Sky Diver
x2

40:20 x3
Russian Swings
Russian Twist
BOSU Lateral Jumps
Torsion Control
Reverse Lunge to Hop (switch halfway)

AMRAP 8
5 ps One Arm Thruster
10 Plank Ups
6 ps Renegade Row

Monday and Tuesday, December 12 and 13, 2016

Warm Up:
10 Scorpions
8 Bootstraps
10 Reverse Crunch to Straddle
x1

8 Squats
8 Cobras
8 Jump Lunges
8 ps Side Plank Reach Unders
x2

Strength #1 (10-12 min)
8 DB Thrusters
6 TRX Row 31X1
10 KB Good Mornings
40 Skips/DU

AMRAP 5 Ladder
KB Swings
Burpees

Strength #2 (8-10 min)
5 ps Reverse Lunges
8 DB Chest Press
8 ps Side Plank Dips 31X1

Saturday, December 10, 2016

Warm Up:

5 Downward Dog to Upward Dog
15 Plank Saws
10 Samson Lunges
x1

10 Squats with Hip Opener
6 Walking Push Ups
8 Supermans
8 Sprawls
x2

30:15 x3 (12 min)
Alternate between the two exercises. Rest 1 min between couplets.

Pull Ups
Push Ups

Wall Balls
Burpees

KB Swings
KB Squats

AMRAP 11
12 Plate Ground to Overhead
14 Plate Overhead Walking Lunges
14 Reverse Hollow Rocks
12 Hollow Rocks

Thursday, December 8, 2016

Warm Up: (10 min)
10 Samson Lunges
10 Cat Camels
5 Inchworm Push Ups
x1

5 ps Side Plank Reach Unders
10 Cobras
10 Squats
x3

AMRAP 12
5 Manmakers
5 ps Reverse Alternating Lunges
8 Burpees

Tabata (4 min)
Squats - Bottom to Bottom

Body Line Drills (6 min)
1:00 min hold per exercise, no rest between.

Side Plank
Front Plank
Side Plank
Reverse Plank
Superman
Hollow Hold

Tuesday, December 6, 2016

Warm Up:

8 ps Bird Dog
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle 
x1

10 Lunges
10 Plank Ups
10 Jump Squats
10 Mountain Climbers
x2

45:15 x 3
TRX Alligators
Tactical Lunges
Sprawls
Lateral Plank Walk
Wall Balls

AMRAP 8
15 Russian Swings
8 Squats
50 Skips / 25 Double Unders

Tuesday, December 6, 2016 (Core Circuit)

Warm Up:

8 ps Bird Dog
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle Stretch
x1

10 Lunges
10 Plank Ups
10 Jump Squats
10 Mountain Climbers
x2

45:15 x 3
Wall Balls
Farmer's Hold
Russian Swings
Lateral Plank Walk
TRX Rows

AMRAP 7
6 ps Walking Lunges
12 Tuck Ups
6 ps Grasshoppers

Monday, December 5, 2016

Warm Up:

Pivoting Squats / Bear Crawl 
6 Bootstrap Hops
x1

10 Plank Ups
10 Lunges
10 Cobras
10 Lateral Jumps
x2

45:15 x3 (15 min)
TRX Chest Press
Tactical Lunges

Lateral Plank Walk
Bent Over Row
Farmer's Hold

AMRAP 8
15 Russian Swings
8 Squats
50 Skips / 25 Double Unders 

Saturday, December 3, 2016

Warm Up:

8 Scorpions
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle
x1

Burpee Broad Jumps / Jog
10 Superman Flutter Kicks
8 ps Side Plank Reach Under
x3

21-15-9 
Plate Ground to Overhead
Box Jumps or Step Ups
Hand Release Push Ups
V-Ups

-rest 3 minutes-

AMRAP ~12
10 KB DBU Thrusters
5 ps Alternating One Arm KB Swings
10 Pull Ups or Jumping Chest to Bar Pull Ups
10 ps Side Plank Dips

Thursday, December 1, 2016

Warm Up:

10 Arm Swings
10 ps Leg Swings
10 Bootstraps
15 Plank Saws
x1

8 Jump Squats
8 Reverse Hollow Rocks
5 ps One Leg V-Up
x3

40:20 x 4 (12 min)
Weighted Step Ups
Renegade Rows
Wall Balls

AMRAP 11
6 Burpee Box Jumps
6 ps Alternating Sumo Deadlift High Pull
12 ps Grasshoppers

Tabata:
Jump Lunges / Leg Lower Levels

Wednesday, November 30, 2016

Warm Up: 

5 Downward Dog to Upward Dog
10 ps Ankle Rolls
Bear Crawl / Crab Walk
High Kicks / Broad Jumps
x1

10 DB/KB Good Mornings
10 Lateral Plank Walks
10 Squats
x3

Tabata:
Russian Swings / Heel Touch Jumps

AMRAP 9
5 Inchworm Push Ups
8 Burpees
10 V-Ups

Tabata: 
Weighted Jump Squats / X-Squats

AMRAP 3
Manmakers

Tuesday, November 29, 2016 (Core Circuit)

Warm Up:

10 Scorpions
10 Reverse Crunch to Straddle
10 Samson Lunges
x1

8 Squats
8 Hollow Rocks
8 Supermans
x3

AMRAP 10 Ladder 2's
KB Swings
Burpees
V-Ups

40:20 x3 (15 min)
Push Ups + Shoulder Taps
Jump Lunges
MB Throw Sit Ups
BOSU Straddle Jumps
Plank Jacks

Monday and Tuesday, November 28 and 29, 2016

Warm Up:
10 Scorpions
10 Samson Lunges
10 Reverse Crunch to Straddle
10 Squat to Hamstring Stretch
x1

5 Push Ups
5 Sit Ups
5 Heel Touch Jumps
x3

AMRAP 12 Ladder 2's:
KB Swings
Burpees
Squats

30:15 x3 (6 min)
Push Ups with Alternating Shoulder Taps
Jump Lunges
MB Throw Sit Ups

30:15 x3 (6 min)
BOSU Straddle Jumps
DB Ground to Overhead
Plank Jacks

Saturday, November 26, 2016

Warm Up:
10 Arm Swings
5 Downward Dog to Upward Dog
10 Iron Cross
x1

8 ps Side Plank Reach Unders
5 ps One Leg Deadlift
10 Alternating Supermans
10 Squats
x2

Strength Circuit #1 (12 min)
5 ps 2KB Deadlift
5-7 TRX Rows 31X1
5-7 Reverse Lunge to Press

Tabata
Thrusters

Strength Circuit #2 (12 min)
6 Switch Grip Pull Ups
6 ps One Leg Step Ups
30-45 sec Farmer's Hold
12 Wall Balls

Friday, November 25, 2016

Warm Up:
10 Arm Circles
20 Plank Saws
10 Walking Push Ups
x1

Pivoting Squats / High Kicks
10 Sit Ups
10 Samson Lunges
x2

Strength #1 (12 min)
6 ps 3 Point Row
6 ps Stationary Lunges 31X1
6 DB Shoulder Press
10 Hanging Leg/Knee Raise

AMRAP 3:
Manmakers

Strength #2 (12 min)
8 Pivoting Goblet Squats
8 SB Chest Fly
1 Lap per arm Farmer's Walk

Thursday, November 24, 2016

Warm Up:

10 Scorpions
10 Reverse Crunch to Straddle
8 ps T Spine Rotations
x1

8 Squats
8 Sprawls
8 Lunges
10 Hollow Rocks
x2

Strength Circuit #1 "Deconstructed Manmakers" (14 min)
8-10 Push Ups (Bench, Decline, SB)
6 ps Renegade Row KB or DB
6-8 Push Press
10 DB/KB Front Squats

AMRAP 4
4 KB Swings (go heavy!)
4 Burpees (go fast!)

Strength #2
8 ps Bulgarian Split Squats
30 sec Bar Hang (or Static Hold with DBs)
8 ps Ab Wheel or SB Rollouts
5 BOSU T's

Monday, November 21, 2016

Warm Up:
10 Alternating Supermans
10 Bridges
20 Plank Saws
High Knees / High Heels
Bear Crawl / Crab Walk
Walking Lunges / Pivoting Squats 
x1

Strength Circuit #1
5-8 ps BOSU Front Lunges
5-8 Chin Ups
10/5 ps 2DB Rotational Thrusters
10 Russian Swings

Tabata:
Jump Lunges / Plank Ups

Strength Circuit #2
8 ps Bench Plank Rows
8-12 SB Hamstring Curls - 2 or 1 Leg
8 TRX Pike or Jacknife
12 Jump Squats

Saturday, November 19, 2016

Warm Up:

- 10 Samson Lunges
- 10 TRX or Ring Rows or Superman
- 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 KB Swings
- 25 Prison Push Ups (8 cycles through + 1 extra push up)
- 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:
- Sprawls
- KB Goblet Squats
- Burpees
- Hollow Rocks

Thursday, November 17, 2016

Warm Up:

10 Scorpions
30 sec ps Chest Opener
8 Cat Camels
x1

Bear Crawl / Crab Walk
10 Squats 
8 ps Plank Circles
5 Burpees
x2

40:20 x3 (15 min)
Wall Balls
TRX/Ring Rows
Tactical Lunges
BOSU Lateral Jumps
Sumo Deadlift High Pull

AMRAP 8
12 Squats
12 KB Swings
6 Sprawls

6 V-Ups 

Tuesday, November 14, 2016

Warm Up:

10 Samson Lunges
8 Downward Dog to Upward Dog
x1

10 Vertical Jump
5 Inchworm Push Ups
10 Alternating Superman
10 Squats
10 Plank Ups
x2

AMRAP 13
16 Walking Lunges (8ps)
10 Burpees
16 Hollow Rocks

Tabata:
Renegade Row / Goblet Squats

Tabata: 
Push Ups Levels / Superman Hold

Monday, November 14, 2016

Warm Up:

10 Iron Cross
45 sec Bridge
10 Reverse Crunch to Straddle
x1

12 Jump Squats
6 Inchworm Push Ups
12 Hollow Rocks
6 Sprawls
x2

5 Rounds for Time:
15 KB Swings
15 Push Ups
15 Box Jumps / Step Ups

AMRAP 12-14
10 TRX Reverse Flys
45 sec Weighted Wall Squat
10 Reverse Crunch
45 sec Cobra
12 ps BOSU Plank Opposite Knee to Elbow

Saturday, November 13, 2016

Warm Up: 

10 Arm Swings
10 ps Leg Swings
10 ps T Spine Rotates
x1

10 Superman Stars
10 Squats
5 Sprawls
8 ps Side Plank Stars
x2-3

30:15 x4 
180 degree Jump Squats
Sit Up Ball Toss
DBU KB Push Press
Reverse Hollow Rocks

For Time:
15 Burpees
20 Walking Lunges
40 Skips / DU
50 KB Swings
40 Skips / DU
20 Thrusters
15 Inchworm Push Ups

* 15 min time cap.

Thursday, November 10, 2016

Warm Up:

10 Scorpions
30 sec Boat
10 Cat Camels
x1

3 ps Clock Lunges
6 Inchworm Push Ups
8 Squats
10 Heel Touch Jumps
x2

40:20 x 4 (16 min)
BOSU Burpees
KB Swings
Jump Lunges
Renegade Row

10-1
DB Thrusters
Burpees
One Leg V-Ups (ps)

If time:
1 Lap 1 Arm Farmer's Walk (ps)
8 Hand Release Push Ups
x2-3

Tuesday, November 8, 2016

Warm Up:

5 ps Standing Rotates

8 ps Quad. Thoracic Rotates

10 ps Ankle Rolls

x1

Walking Lunges / Backwards Walking Lunges 

10 Supermans

10 Squats

10 Hollow Rocks

x2

AMRAP 10 Ladder 2's

Jump Lunges (ps)

Plate Ground to Overhead

Hand Release Push Ups

30:30 x3 (12 min)

Box Jumps / Step Ups

Pull Ups (jump/kip)

Skipping / DU

Wall Balls

Core Finisher: 

10 V-Ups

10 Hollow Rocks

10 ps Plank Circles

10 Plank Ups

Tuesday, November 8, 2016

Warm Up:

5 ps Standing Rotates

8 ps Quad. Thoracic Rotates

10 ps Ankle Rolls

x1

Walking Lunges / Backwards Walking Lunges 

10 Supermans

10 Squats

10 Hollow Rocks

x2

AMRAP 10 Ladder 2's

Jump Lunges (ps)

Plate Ground to Overhead

Hand Release Push Ups

30:30 x3 (12 min)

Box Jumps / Step Ups

Pull Ups (jump/kip)

Skipping / DU

Wall Balls

Core Finisher: 

10 V-Ups

10 Hollow Rocks

10 ps Plank Circles

10 Plank Ups

Thursday, November 3, 2016

Warm Up:
10 Scorpions
8 Cat Camels
10 Shoulder Rolls
x1

Walking Lunges / Pivoting Squats
5 Inchworm Push Ups
10 Bridges
x2

Strength #1 (12 min)
6 Pull Ups
3 reps of the complex: DB Front Squat + Thruster + DB Front Squat
10 ps Russian Twist

AMRAP 5 Ladder
1 KB Swing
1 Push Up

+1 rep each round

Strength #2 (12 min)
6 ps 3 Point Row
6 ps Reverse Lunge to Press
10 Hanging Leg/Knee Raises or V-Sit Ups
12 Wall Balls

Tuesday, November 1, 2016

Warm Up:
8 ps Bird Dogs

10 Lateral Lunges

10 Reverse Crunch to Straddle

x1

8 Lunges

12 Plank Saws

8 Squats

12 Heel Touch Jumps
x2

Strength #1 (13 min)
5 Manmaker Thrusters (Push Up + Rows + Clean + Thruster)
5 ps Clock Lunges (Forward, Side, Backwards)
1 Lap Farmer's Walk

Tabata
Plank Ups / Jump Lunges

Strength #2 (8 min)
30-60 sec Active Bar Hang (scale to DB Hold)
5 Goblet Squats 15X1
30 Skips 

10 Reverse Crunches 

Monday, October 31, 2016

Warm Up:
10 Iron Cross
10 Scorpions
x1

30 sec Mummies 
5 Inchworm Push Ups
10 Supermans
10 Squats 
5 Burpees
x2

Spider:

Strength Circuit (12 min)
8 ps One Leg KB Deadlift
8 Renegade Row with Push Up
8 ps One Leg Step Up
8 SB or 'Evil' Wheel Rollouts

Ghost:

AMRAP 10 
EMOM = 3 DBU KB Thrusters BOO!

10 KB Walking Lunges
10 ps Grasshoppers
10 KB Swings

Saturday, October 29, 2016

Warm Up:

Bear Crawl / Crab Walk

30 sec Mummies
6-10 Bench Spiderman Push Ups
10 Squats
10 Superman with Star
15 In and Outs
x2

"Freaky 40"

40 Box Jump Overs or Step Overs 

40 Pull Ups (jumping)
40 Kettlebell Swings

40 Reverse Alternating Lunges
40 Sit Ups
40 Push Ups
40 Reverse Hollow Rock or Superman
40 Wall Balls
40 Burpees

If finished early:
3-5 laps of Farmer's Walk, progressively heavier

Tuesday, October 25, 2016

Warm Up:

10 Arm Swings
8 ps Bird Dog
30 sec ps Pigeon with Lat Stretch
x1

8 Squats
8 Alternating Superman
8 Lunges
8 Plank Ups
x3

AMRAP 15
5 Manmaker Squat Variation: Push Up, Row L, Row R, Clean, Front Squat
8 Burpees
10 Walking Lunges
12 Hollow Rocks

35:15 x4 (10 min)
Wall Balls
Sky Diver Hold
Lateral Plank Walk

Thursday, October 27, 2016

Warm Up:

10 Squats to Hamstring Stretch
8 Reverse Crunch to Straddle
5 ps One Leg Deadlift
x1

10 Lunges
8 Walking Push Ups
15 Plank Saws
5 Burpees
x2

3 RFT:
15 DBU KB Thrusters
20 Russian Swings
10 ps Grasshoppers

-rest 3 min-

AMRAP 10
10 TRX Y's
12 Alternating Reverse Lunges
8 ps Lateral Raise in Side Plank
6 Sprawls

Core Finisher: Body Line Drills (6 min)
1:00 min hold per exercise, no rest between.

Side Plank
Front Plank
Side Plank
Reverse Plank
Superman
Hollow Hold

Monday, October 24, 2016

Warm Up:

Bear Crawl / High Kicks
10 Samson Lunges
10 Scorpions
x1

30 Skips
10 Squats
5 ps One Leg V-Up
x2-3

3 RFT:
75 Skips/DU
3x [8 Plate Ground to Overhead + 8 Plate OH Reverse Alternating Lunges + 8 V-Ups]

-rest 3 min-

AMRAP 12 
10 TRX Push Ups
15 Superman Flutter Kicks
15 Squats
10 Plank Ups

Saturday, October 22, 2016

Warm Up: (10 min)

8 Cat Camels
30 sec ps Lying Lat Stretch
10 Arm Circles
10 ps Ankle Rolls
x1

10 Squats
8 Cobras
5 ps Clock Lunges
5 ps One Leg V-Ups
x2

Partner Max Reps (20 min)
3:30 min per exercise, 30 sec rest between each.

KB Swings
Wall Balls
Pull Ups (jump/kip)
DBU KB Thrusters
Burpees

30:15 x3 (8 min) *if time/energy
Jump Lunges
Reverse Crunches
Superman Flutter Kicks
In and Outs

Thursday, October 20, 2016

Warm Up:

10 Scorpions
10 Bootstraps
5 Downward Dog to Upward Dog
x1

Bear Crawl / High Kicks
8 Lunges
10 Heel Touch Jumps
10 Hollow Rocks
x2

45:15 x3
Weighted Step Ups
Burpee Push Press
Russian Swings
TRX Rows
Farmer's Hold
Rest

AMRAP 8 Ladder 2's
DB Ground to Overhead
Jump Lunges (ps)
Tuck Ups

Wednesday, October 19, 2016

Warm Up:

30 sec ps Chest Opener 
8 ps Knee to Elbow
10 ps Ankle Rolls 
x1

8 Cobra
8 ps Side Plank Reach Unders 
10 ps Mountain Climbers
10 Lunges 
x2-3

AMRAP 12 Partner
7 Pull Ups (jumping, kipping)
8 Box Jumps or Step Ups
9 ps Grasshoppers

40:20 (12 min)
Inchworm Push Ups
Jump Lunges
Russian Twist
Wall Balls

Tuesday, October 18, 2016

Warm Up:

10 Cat Camels
10 Iron Cross
10 Shoulder Circles
x1

5 ps One Leg V-Up
10 Alternating Superman
5 Squats
5 Jump Squats
5 Sprawls
x2
5 Rounds for Time:
10 KB Swings
10 Renegade Rows
10 Burpees

AMRAP 10-12
10 Weighted Jump Squats
12 Walking Push Ups
15 Heel Touch Jumps
6 ps TRX Archer Row

Finisher:
25 In and Outs

Monday, October 17, 2016

Warm Up:

Pivoting Squats / High Knees
High Heels / Walking Lunge to Hamstring Stretch
10 Cobras
10 Bridges
15 Plank Saws
x2

21-18-15-12-9
KB Swings
Hand Release Push Ups
Wall Balls
V-Ups

AMRAP 10:
10 ps Reverse Lunge to Hop
10 Reverse Hollow Rock or Superman
20 Plank Jacks

Friday and Saturday, October 14 and 15, 2016

Warm Up: 

10 Scorpions

8 Bootstraps

10 Reverse Crunch to Straddle

x1

8 Squats

8 Cobras

8 Jump Lunges

8 ps Side Plank Reach Unders

x2

Strength #1 (12-14 min)
8  DB Thrusters
6 TRX Row 31X1

10 KB Good Mornings

40 Skips/DU

AMRAP 5 Ladder
KB Swings
Burpees

Strength #2 (8-10 min)

5 ps Reverse Lunges

8 DB Chest Press

8 ps Side Plank Dips 31X1

Thursday, October 13, 2016

Warm Up:

6 ps Quad Knee to Elbow

10 Iron Cross

15 Plank Saws

x1

10 Samson Lunges

10 Alternating Superman

10 Heel Touch Jumps

x3

Strength #1 (12 min)
7 Manmaker Step Ups
5 Pause Squats
7 SB / Ab Wheel Rollouts

Tabata:
DBU Thrusters / Burpees

Strength #2 (12 min)

6 ps One Arm Overhead Walking Lunges

6 Pull Ups

15 Russian Swings

6 ps Torsion Control

Tuesday, October 11, 2016

Warm Up:
10 Scorpions
8 Downward Dog to Upward Dog
10 Bootstraps
x1

10 Reverse Alternating Lunges
8 Walking Push Ups
8 Squats
10 Superman Flutters
x2

Strength #1 (8-10 min)
6 ps One Leg Double KB Deadlift
8 DB Thrusters
30-45 sec Weighted Plank

30:15 x 3 (6 min)
TRX Alligators
KB Swings
Jump Lunges

Strength #2 (10-12 min)
6 ps Stationary Lunges 31X1
6 Renegade Row with Push Up
10 ps Russian Twist
6 Burpees

Monday, October 10, 2016

Happy Thanksgiving! 

Warm Up: 

High Knees / High Heels x2

10 Squats

10 Reverse Crunch to Straddle 

10 Samson Lunges

10 ps Russian Twist 

10 Walking Push Ups

x1

Strength Superset 1 (6 min)

5 Pull Ups

5 ps Bulgarian Split Squats

Strength Superset 2 (6 min)

5-8 DB Push Press

8-10 DB Front Rack Squats

KB Flow - 30:0 x1 (5 min)

KB Russian Swings

Goblet Squats

Alternaing Swings

Orbit L

Reverse Alternating Lunges

Push Press

Orbit R

Full Swings

Plank

Strength Superset 3 (6 min)

8 BB or DB Bent Over Row

5 ps Floor Wipers

Finisher:

25 In and Outs

15 Heel Touch Jumps

5 ps Torsion Control 

x2

Saturday, October 8, 2016

Warm Up:

Bear Crawl / Inchworm
High Knees / High Heels
10 Squats with Hip Opener
10 Arm Swings
x1

5 Sprawls
10 Reverse Alternating Lunges
10 Russian Swings
10 Dolphin Push Ups
x2

"Terrible 20" 
20 KB Swings
20 Plate Overhead Walking Lunges
20 Wall Balls
20 Plate Ground to Overhead
20 Goblet Squats
20 Floor Plate Pullover
20 Plank Ups
x2

AMRAP 10
5 ps Renegade Row with Push Up
30-45 sec Wall Squat
10 Scissors

Friday, October 7, 2016

Warm Up:
10 Scorpions
10 Lateral Lunges
10 Reverse Crunch to Straddle
x1

5 Burpees
10 Superman Flutters
10 Sit Ups
x3

Tabata:
DB Thrusters / Sprawls

AMRAP 10
6 ps One Arm Overhead Walking Lunges
12 TRX/Ring Rows
6 One Leg Inchworm Push Ups
12 Tuck Ups

30:15 x 4
DB Ground to Overhead
Reverse Crunch
Candlesticks

Thursday, October 6, 2016

Warm Up:

10 Arm Swings
5 ps Downward Dog Calf Stretch 
10 Cat Camels
x1

10 Bridges
10 Superman to Star
10 Hollow Rocks
10 Heel Touch Jumps
x2

AMRAP 12 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).

Sumo Deadlift High Pull (ps) (1, 2, 3....)
Box Jumps or Step Ups (1, 2, 3....)
KB Swings (1, 2, 3....)
Skips or Double Unders (10, 20, 30....)

20:10 x 4 (6 min)

Push Ups

Hollow Hold

Goblet Squats

20:10 x 4 (6 min)

Burpees

Plank Jacks

Skipping 

Tuesday, October 4, 2016

Warm Up:

Walking Lunge to Pigeon / backwards walking lunges
10 scorpion
X1

8 Squats
8 Cobra
8 ps Side Plank Reach Unders
X2

40:20 x 3 (18 min)
Renegade Row
Reverse Alternating Lunges
Weighted Step Ups
Russian Twist
Wall Balls
Rest

AMRAP 7
5 Burpee Box Jumps
7 Thrusters
9 V-Ups

Monday, October 3, 2016

Warm Up:

4 ps Iron Cross

8 Bootstraps 

x1

8 Squats
8 Superman
8 Bridges
4 ps One Leg Deadlift
4 Burpees
x2

AMRAP 14:
14 Russian Swings
7 Inchworm Push Ups
14 KB Deadlift
7 ps DB Walking Lunges
14 Hollow Rocks

Tabatas:
Pull Ups / BW Squats
Push Press / Plank Ups