Monday, February 1, 2016

Warm Up
1 Length: 
High Knees
High Heels
High Kicks
Broad Jumps

2 rounds: 
8 Squats
8 Reverse Hollow Rock 
5 ps Side Plank Reach Unders

Strength Circuit (14 min)
Build weight up each round and get to as heavy as possible.

6 Candlesticks - One or Two Legs
6 Negative Pull Ups (3-4 sec lower)
6 ps One Leg Double KB Deadlift
6 ps Side Plank with Lateral Raise

Strength Circuit (14 min)
Build weight up each round and get to as heavy as possible.

6 ps One Leg Step Ups
6 Push Ups - Feet in TRX with Jacknife or scale to Hand Release
3 ps Forward/Reverse Lunges
6 Hanging Leg raise

Finisher:
10 Burpees
25 In and Outs
25 Planks Saws

Saturday, January 30, 2015

Warm Up

12 Samson Lunges 
6 Pike Press 
6 ps One Leg Bridge 
6 ps Side Plank Reach Unders
x3

AMRAP 12
6 T- Push Ups
12 KB Swings
6 ps KB Reverse Alternating Lunges
12 Two Arm KB High Pulls

60:30 x 3 (13 min)
Alternating Step Ups
Renegade Rows
Alternating One Arm KB Swings

Thursday, January 28, 2016

Warm Up

10 Samson Lunges

8 TRX Rows

30 sec Superman Hold

6 Plank Ups

x2

10-15-20-15-10 reps for time:

KB Deadlift

Hand Release Push Ups

Thrusters

Pull Ups 

- rest 2-3 mins -

AMRAP 10, not for time:

12 Reverse Alternating Lunges 

45 second Sky Diver Hold 

8 ps Leg Climbs 

Tuesday, January 26, 2015

Warm Up
8 Squat to Hamstring Stretch

8 Push Ups
8 TRX Rows 
5 Burpees
x3

13 min AMRAP
8 Wall Balls
8 ps One Arm Overhead Walking Lunges
8 Spiderman Push Ups
8 Renegade Rows
8 Plank Ups

Tabatas (12 min)
Russian Swings / Goblet Squats
Pull Ups / Thrusters
Reverse Lunge with Twist / Active Plank

Monday, January 25, 2016

THE DIRTY 30

Warm Up:

- 2 Laps
- High Knees,
- High Heels
- High Kicks
- 15 Superman
- 15 Push Ups
- 15 Power Squats

"The Dirty 30"
- 30 Goblet Squats
- 30 Hand Release Push Ups
- 30 Box Jumps
- 30 Pull Ups
- 30 KB Swings
- 30 ps Grasshoppers
- 30 Walking Lunges (total)
- 30 Wall Balls
- 30 Russian Twist
- 30 Burpees

If time remaining:

1 Length each Arm Farmer's Walk

10 TRX Rows

10 Hollow Rocks 

Saturday, January 23, 2016

Warm up
10 Squat to Hamstring Stretch
5 Inchworm Push Ups
10 Triceps Dips
15 Plank Jacks
x2

AMRAP 14
8 Burpee Tuck Jumps
8 ps One Arm Russian Swings
8 Bottoms Up KB Thrusters
8 V Ups

30:20 x3 (12 mins)
Jump Lunges
Power Push Ups
Box Jumps
Reverse Hollow Rock / Superman

Monday, January 11, 2016

Warm Up:
10 Samson Lunges
10 Push Ups
10 Jump Squats
10 Hollow Rocks
x2 

Strength Circuit #1 (13 min)
5 Pull Ups (Weighted, Body Weight, Negative, Banded)
5 ps One Leg Deadlift
5 DB Bench Press
8-12 SB Pike or Jacknife

Strength Circuit #2 (13 min) 
5 Pause Goblet Squats (3 sec pause at bottom)
5 ps Renegade Rows
5 ps Alternating Reverse Lunges
6-8 Hanging Knee Raise or L-Sit

Finisher
10 Sprawls
15 Reverse Hollow Rocks or Superman
20 Plank Jacks
x1-2

Saturday, January 9, 2016

Warm Up
10 DB Ground to Overhead 

10 Alternating Superman
10 Bridges
1 Length High Heels
1 Length High Knees
x2

15 min Partner AMRAP
Alternate complete rounds with a partner for a total number of rounds.

5 ps Renegade Row
3 ps Step Ups
5 KB Swings

Partner Rounds
Do 3 rounds of each set. One partner holds the position, while the other partner does the reps.

15 Goblet Squats // Plank Saws

100 Skips or 50 Double Unders // Wall Squat

20 TRX/Ring Rows // Hollow Hold

8 Burpees // Hanging Knee Raise or Hanging L-Sit

Friday, January 8, 2016

Warm Up
5 ps One Leg Bridge

10 Plank Saws 
10 Jump Lunges
3 ps Iron Cross
x3

5 RFT:

*Buy In: 100 skips/50 Double Unders,

20 KB Deadlift
15 KB Swings
10 X Press
5 Burpee Box Jumps

*Buy Out: 5 laps Farmer's Walk

- 3:00 min break -

3-5 Rounds:
6 ps Lateral Step Up to Shoulder Press
8 TRX Rows
10 One Leg Push Ups

Thursday, January 7, 2016

Warm Up:
10 Squat to Hamstring Stretch

10 Cobras
10 Hollow Rocks
1 Length Crab Walk
1 length Bear Crawl
x2

14 min AMRAP

*EMOM = 3 burpees

6 Box Jumps
6ps Sumo Deadlift High Pull
12 Wall Balls
3 ps Renegade Row


30:15 x 3-4 
Pull Ups
Goblet Squats
In and Outs

Wednesday, January 6, 2016

Warm Up

5 ps One Leg Deadlift

5 Inchworm Push Ups

10 Squats to Hip Opener

5 Quadruped Knee to Elbow

5 Heel Touch Jumps

15 min AMRAP
8 Walking Lunges
5 ps One Arm Thrusters
8 Walking Push Ups
5 Sprawls
8 Plank Ups

45:30 x 3 (15 min)
KB Deadlift
Overhead Reverse Alternating Lunges
TRX Rows
Russian Twist

Tuesday, January 5, 2016

Warm Up:
10 Squats 

10 Reverse Hollow Rock or Superman
5 ps Side Plank Reach Unders
x3 

30:30 x 4 (18 min)

Do 30 seconds on and 30 seconds off per exercise. All the sets for each exercise will be done in a row (4 min per exercise).

One minute break between exercises.

Thrusters
Russian KB Swings
Inchworm Push Ups
Tuck Ups

8 min AMRAP 
10 KB Swings
8 Burpees
6 Goblet Squats

Monday, January 4, 2016

Warm Up
10 TRX Rows
10 Squats 
5 Heel Touch Jumps
10 Hollow Rocks
10 Dolphin Push Ups
x2

13 min AMRAP Ladder 3's 
Pull Ups (Jumping or Kipping)
Box Jumps
Wall Balls
Tuck Ups

+3 reps each round (3, 6, 9, 12, 15....)


Double Tabatas (8:00 min)
40:20 x 4

KB Swings
Push Up to Sit Up Combo

Saturday, January 2, 2016

The 20-16 Workout - Happy New Year! 

Warm Up:

- 16 Squats
- 16 Superman
- 16 Bridges
- 16 Push Ups
- 16 ps Split Squats

2 RFT
* Do 20 reps of each exercise the first round, then take a 2 minute break, and do 16 reps of each exercise. 30 minute time cap. 

1. Goblet Squats

2. Pull Ups

3. Box Jumps

4. One Leg Deadlift (ps)

5. Hand Release Push Ups

6. KB Swings

7. Thrusters

8. Sit Ups

9. Bulgarian Split Squats (ps)

10. Renegade Rows (total)

11. Wall Balls

12. Burpees

13. Tuck Ups

14. Plate Ground to Overhead 

15. Reverse Hollow Rock or Superman

16. Grasshoppers (ps)