Tuesday, March 1, 2016

Warm Up:

8 TRX/Ring Rows
8 Squats to Hamstring Stretch
8 Hollow Rocks
8 Samson Lunges
x3

AMRAP 12
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.

We did this workout on November 26, 2015 if you would like to compare your scores. 

Monday, February 29, 2016

HAPPY LEAP DAY! 

Warm Up: 

10 Cobra
10 Squats
10 Reverse Hollow Rocks
1 Length Bear Crawl
1 Length Crab Walk
x2

AMRAP 12
5 Star Jumps
10 Prisoner Push Ups
15 Jumping/Kipping Pull Ups
20 Power Squats

30:30 x3 (12 mins)
Bench Hop Overs
Reverse Hollow Rocks
Jump Lunges
V-Ups

Saturday, February 26, 2016

Warm Up:
8 Alternating Superman
8 Squats with Hip Opener
8 Heel Touch Jumps
8 Pike Press
8 Hollow Rocks
x2
Strength Circuit (25 mins)
5-8 ps Pistol Squats
5-8 DB Chest Press
6 ps One Arm Overhead Walking Lunges
6 ps One Arm Bent Over Row
8 Good Mornings - Band or Barbell
1 length each One Arm Farmer's Walk

At the 12 min count down mark: (then continue with circuit for the rest of the time)
12 Burpees
24 Jump Lunges
12 Sprawls
24 Jump Squats

Finisher:
20 Russian Swings
20 Plank Saws
x2

Thursday, February 25, 2016

Warm Up (10 min)
10 Samson Lunges
5 Inchworm Push Ups
10 Squats
5 Burpees
x3

Strength Circuit (10 min)
Reps: 12-10-8-6
Thrusters
Supine Bent Over Row
Walking Lunges

30:10 x3 (5 min)
Russian Twist
Burpees
Flutter Kicks

Strength Circuit (12 min)
Build up to as heavy of weight as possible for each exercise.
6-10 SB Push Ups (wall or floor)
10 KB Swings
5 ps Renegade Row
8 ps DB/KB Standing Oblique Dips

Tuesday, February 23, 2016

Warm Up (10 min)
10 Samson Lunges
5 Inchworm Push Ups
10 Squats
5 Burpees
x3

Strength Circuit (10 min)
Build up to as heavy of weight as possible for each exercise.
6 ps One Leg Deadlift
6 Manmakers
6 Goblet Squats

Tabata (4 min)
Bottoms Up KB Thruster / Mountain Climbers

Strength Circuit (10 min)
Build up to as heavy of weight as possible for each exercise.
6 Pull Ups (weighted, negatives, or banded)
6 ps Bulgarian Split Squats
6 TRX Push Up - with Pike or Tuck In

Abs Finisher: (2 min)
10 Plank Ups
10 ps One Leg V-Ups
x1-2

Monday, February 22, 2016

Warm Up: (10 min)
1 length: high knees, high heels, bear crawl, high kicks

10 Alternating Reverse Lunges 

10 Alternating Reverse Plank Toe Taps 

5 ps BW Deadlifts 

10 Push Ups

Strength Circuit 1 (10 min)
5 ps One Leg Front Step Ups
5-8 TRX/Ring Row with 3 sec Hold
5-8 ps Reverse Lunge to One Arm Press

Tabata (4 min)

Goblet Squats / Tuck Ups

Strength Circuit 2 (10 min)

8 Bottoms Up KB Thruster

3-5 ps One Leg Inchworm Push Ups 

8 Back Extension with 3 sec Hold 

45 sec - 1 min Weighted Plank 

Saturday, February 20, 2016

Warm Up:

10 Bridges
10 Vertical Jump
30s Sky Diver Hold
10 Hollow Rocks
x2

40-30-20-10 
For time complete 4 rounds in each rep scheme of these exercises:

Skips or DU
Pull Ups
Russian KB Swings
Goblet or BW Squats

Plank Saws
Skips

Finisher: 2-3 Rounds
12 Push Ups
12 Reverse Alternating Lunges
12 V-Ups 

Thursday, February 18, 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 sec Weighted Wall Sit
- 25 Prison Push Ups
- 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
- Hand Release Push Ups
- Burpees
- Hollow Rocks

Tuesday, February 16, 2016

Warm Up:

15 Squats
10 Cobra
5 ps Quad Knee to Elbow
5 Burpees
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
Bottoms Up KB Thrusters

Grasshopper (ps)

40:20 x 4 (8-12 min)
Double Tabatas - complete 4 sets in a row of each exercise (4 min per exercise).

Pull Ups

Goblet Squats

Plank Ups 

Monday, February 15, 2016

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 12 minutes:
6 KB Deadlift
6 Hand Release Push Ups
6 Box Jumps

30:30 x 3-4 (9-12 mins) 
Renegade Rows
Reverse Alternating Lunges

Wall Balls 

Saturday, February 13, 2016

Warm Up:
8 Squats
8 Superman
8 Bridges
4 ps One Leg Deadlift 
8 Dolphin Push Ups 
8 Power Squats 
x2

AMRAP 13:
15 Russian Swings
10 Shoulder Touch Push Ups
15 KB Deadlift
10 ps Jump Lunges
15 Tuck Ups

Tabatas:
Plate Ground to Overhead / Burpees
Thrusters / Plank Saws

Thursday, February 11, 2016

Warm Up:

8 Samson Lunges
8 Alternating Superman
8 Squats with Hip Opener
8 Vertical Jumps
x2

4 Rounds for Time:
20 KB Swings
18 Jump Lunges
16 Pull Ups
14 Wall Balls
12 Goblet Squats

AMRAP in time left (~10 min):
6 Candlesticks or 12 Jump Squats
6 Walking Push Ups
6 Reverse Hollow Rock or 12 Superman
6 Burpees

Tuesday, February 9, 2016

Warm Up:

10 Squats
10 Cobra
10 Hollow Rocks
10 Heel Touch Jumps
x2

12 min AMRAP Ladder:
Start at one rep for each exercise, and increase the reps by one each round. Climb up the ladder as far as you can in 12 minutes.

Burpee Box Jumps
KB Swings
Hand Release Push Ups
One Leg V-Sits (ps)

30:30 x3
Lateral Hurdle Jumps
Pull Ups
Wall Balls
Bench Hop Overs

Monday, February 8, 2016

HAPPY FAMILY DAY! 

Warm Up: (8 min)

10 Arm Swings

5 Cat Camels

10 Side Lunges

10 Superman / Reverse Hollow Rock 

10 Squats

10 Hollow Rocks 

x1-2

Team Relays: (10 min)

Burpee Broad Jumps

Crab Walk

Run - at end: 10 Jump Squats

Run - at end: 5 Sprawls

Run - at end: 8 Hand Release Push Ups 

*Team members hold a plank while each person does the relay. 

Partner AMRAP 12:

5 Thrusters

5 Burpees

5 Tuck Ups 

Alternate complete rounds for 12 minutes, for a total number of rounds. 

Tabata:

KB Swings / Jump Lunges

Saturday, February 6, 2016

Warm Up (10 min)
10 Samson Lunges
5 Inchworm Push Ups
10 Squats
5 Burpees
x3

Strength Circuit (10 min)
Build up to as heavy of weight as possible for each exercise.
5 ps One Leg Deadlift
5 Manmakers
5 Goblet Squats

Tabata (4 min)
Jump Squats / Mountain Climber

Strength Circuit (10 min)
Build up to as heavy of weight as possible for each exercise.
5 Chin Ups (weighted, negatives, or banded)
5 ps Stationary Lunges 3-1-X-1
5 SB Chest Flys

Abs Finisher: (2 min)
10 Plank Ups
10 ps One Leg V-Ups
x1-2

Thursday, February 4, 2016

Warm Up:
8 Alternating Superman
8 Squats with Hip Opener
8 Heel Touch Jumps
8 Pike Press
8 Hollow Rocks
x2

Strength Circuit (25 mins)
5-8 ps Pistol Squats
5-8 Deficit Pause Push Ups
8 Thrusters
5 ps One Arm Bent Over Row
5 Back Extensions
1 length each One Arm Farmer's Walk

At the 12 min count down mark: (then continue with circuit for the rest of the time)
12 Burpees
24 Jump Lunges
12 Sprawls

Finisher:
20 Russian Swings
20 Plank Saws
x2

Tuesday, February 2, 2016

Warm Up:
10 Squats
15 ps Mountain Climber
8 Cobra
10 Sit Ups
5 Inchworms
x2

Strength Circuit (12 min)
3 ps Switch Grip Pull Ups
5 ps Lateral Step Up to Press
7 Pause Squats (3 sec)
3 ps Plank Balance on Opposite Arm/Leg

Strength Circuit (12 min)
8 SB Chest Press
5 ps Reverse Lunge to Balance
10 KB Swings

Tabata
Side Plank Stars