Thursday, March 31, 2016

Warm Up

3 Laps
Walking Lunges / Tires
Broad Jumps / High Knees
10 Superman
10 Squats
10 Sit Ups

AMRAP 12 
EMOM = 4 Burpees

20 Goblet Squats
15 Hand Release Push Ups
10 KB Swings

30:15 x 4
Reverse Hollow Rock
Forward Alternating Lunges
Pike Press
Hollow Hold

Tuesday, March 28, 2016

Warm Up:

10 Alternating Superman
10 Jump Squats
10 ps Mountain Climbers
10 Lateral Lunges
x2

Partner AMRAP 14
Alternate complete rounds with a partner.
6 Pull Ups
8 Box Jumps
10 KB Swings

40:20 x3 (12 min)
Inchworm Push Ups
Bottom's Up KB Thrusters
Renegade Row
Reverse Lunge with Twist

Monday, March 28, 2016

"For PEEP's sake, no EGGS-cuses!" Happy Easter, Peeps! 

Warm Up:

12 Reverse Lunges
30 s Sky Diver Hold
6 Burpees
12 Hollow Rocks
x2

Chick:

Double Tabatas
40:20 x 4 (4 min per exercise = 12 min)
Manmakers
Overhead Reverse Alternating Lunges
KB Swings

Egg:

AMRAP 13
12 Goblet Squats
12 Walking Push Ups
12 Alternating One Arm KB Swings (6ps)
12 Pull Ups

Saturday, March 26, 2016

'SPRING' into Spring - Happy Easter! 

Warm Up:
1 Length Bear Crawl
1 Length Crab Walk
8 Vertical Jump
8 Superman
8 Squats
x2

Do each circuit in order, from 1-5. Pay attention to the number of sets and reps for each petal.

1
2x10
Weighted Step Ups (5ps)
Inchworm Push Ups
One Leg Deadlift (10ps)
Renegade Rows (5ps)

2
3x10
Pull Ups
Weighted Jump Lunges
DB Push Press

3
2x15
Vertical Jump
DB Thrusters
Triceps Dips

4
2x15
Wall Balls
KB Swings
TRX Rows

Finisher:
15 Burpees
25 Box Jumps
25 Plank Ups

Friday, March 25, 2016

HOPPY EASTER! 

Warm Up

10 Squats with Hip Opener
5 Pike Press
5 ps One Leg V-Up
5 Sprawls
x2

3x10
Power Push Ups
DB Jump Squats
Good Mornings with Extension

3x15
Plank Ups
Box Jumps
Pull Ups

3x20

KB Swings
Grasshoppers
One Arm Thrusters (10ps)

200 skips or 100 Double Unders 

Thursday, March 24, 2016

EGG-CELLENT EGG-CERCISES FOR EASTER! 

Warm Up

10 Alternating Superman
10 Samson Lunges
5 Inchworm Push Ups
10 Bridges
10 Sit Ups 
x2

Start at the bottom of the egg and work your way up to the top, for time.

25 reps
Box Jumps
Thrusters
KB Deadlift
Pull Ups

20 reps
Burpees
Renegade Row
V-Ups
Wall Balls
KB Swings

15 reps

T Push Ups
Jump Lunges (ps)
Pull Ups
Lateral Box Hops (ps)
Russian KB Swings

10 reps
Burpee Box Jumps
Manmakers
Wall Balls

One minute wall squat

Tuesday, March 22, 2016

Warm Up

6 Walking Push Ups
12 Alternating Reverse Lunges
12 Mountain Climbers
6 ps One Leg Bridge
12 Hollow Rocks 
x2

AMRAP 14 Ladder 
1, 2, 3....
KB Swings
Hand Release Push Ups
Burpees
Squats
Tuck Ups

30:15 x 3 (12 min)
Bench Hop Overs
Renegade Rows
Power Squats
Grasshoppers

Monday, March 21, 2016

Warm Up
5 ps Ankle Rolls
5 Arm Swings
5 ps Leg Swings
x1

10 Squats to Hamstring Stretch 
10 Superman or Reverse Hollow Rock
5 ps One Leg V-Up 
5 Vertical Jump
x2

45:45 x3 (18 mins)
Box Jumps
Wall Balls
Skipping / Double Unders
Pull Ups

AMRAP 10 Ladder 2's 
2, 4, 6, 8....
Jump Lunges
Plate Ground to Overhead
Mountain Climbers
Hollow Rock

Saturday, March 19, 2016

HAPPY ST. PATRICK'S DAY WEEKEND! 

Warm Up (10 min)

7 Squats
7 Cobras
7 ps One Leg Bridge 
7 Sprawls
x2

Strength Clover Circuit (12 min)
4 Pull Ups
4 ps Stationary Lunges
4 Deficit Pause Push Ups
4 Dragon Flags

Rainbow to Pot of Gold (20 min)
12 KB Deadlift
10 Rows
8 Thrusters
6 ps One Arm Overhead Walking Lunges
4 Manmakers
x3

Pot of Gold Finisher:
20 Burpees
20 Tuck Ups

Thursday, March 17, 2016

Warm Up
8 Squats with Hip Opener
8 Alternating Superman
8 Samson Lunges
8 V-Ups
x2

Strength Circuit
3 Pause Squats + 3 Regular Squats
3 ps Switch Grip Pull Ups
6 ps Reverse Lunge to Press
6 ps One Leg Deadlift
6-10 Push Ups with SB Jacknife or Pike
8 Ab Wheel or SB Rollouts

KB Swings Series
With 12 minutes left on the 25 minute countdown, perform these swings with as little rest as possible. When you are finished, rest as needed and then continue where you left off on the strength circuit.

15 KB Swings
15 Russian KB Swings
10 ps One Arm KB Swings
x2

Tuesday, March 15, 2016

Warm Up
8 Squats
8 Cobra
8 Hollow Rocks
1 Length Burpee Broad Jumps, Run Back
x2

Strength Circuit #1 (10 mins)
6 TRX Rows 1-1-3-X
12 Walking Lunges
10-15 sec Overhead Hold

20:10 x3
Jump Squats
In and Outs
Lateral Crab Walk

Strength Circuit #2 (12 mins)
6 ps SB One Arm Chest Fly
6-8 ps Pistol Squats
10 Hanging Knee Raises

Monday, March 14, 2016

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

Strength Circuit (10 min)
Reps: 10-8-8-6
Thrusters
Pull Ups (weighted, body weight, or banded)
Bulgarian Split Squats (ps)

30:10 x3 (5 min)
High Plank with Opposite Arm/Leg Reaches
Burpees
Scissors

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

Saturday, March 12, 2016

Warm Up

30 sec Superman Hold

10 Power Squats 

15 In and Outs 

1 Length Crab Walk 

1 Length Bear Crawl 

x2

AMRAP 14 

10 Box Jumps 

5 Shoulder Press with 10 sec Hold

10 Reverse Alternating Lunges 

5 Inchworm Push Ups 

10 Pull Ups 

45:25 x3 (14 mins) 

Step Ups

Triceps Dips

Burpees

Thrusters 

Thursday, March 10, 2016

Warm Up

10 Samson Lunges

10 Superman

10 Bridges

10 Plank Saws

10 Heel Touch Jumps

40:20 x 4 (16 mins)

Push Press

Goblet Squats
Push Ups Levels
One Arm Farmer's Hold (switch halfway)

AMRAP 10

6 ps Stationary Lunges

12 Pull Ups

6 Burpees

12 Russian Swings 

Tuesday, March 8, 2016

Warm Up
10 Squats
10 Hollow Rocks
10 Pike Press
5 Vertical Jump
x3

12min AMRAP
15 KB Deadlift
14 Overhead Walking Lunges
13 TRX/Ring Rows
12 Grasshoppers

Tabatas (8 min)
KB Swings
Renegade Rows with Push Up

Monday, March 7, 2016

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
5 ps One Leg V-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.

Saturday, March 5, 2016

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 Renegade Rows
8 ps Alternating Reverse Lunges
8 Hollow Rocks

We also did this partner workout on December 3, 2015. 

Thursday, March 3, 2016

Warm Up:

12 Squat to Hamstring Stretch 
12 Jumping Jacks
12 Plank Saws
6 Pike Press
6 Broad Jumps
x2

14 min AMRAP Ladder
1 Burpee Box Jump
1 Hand Release Push Up
1 KB Swing

1 Tuck Up

+1 rep each round.

45:15 x3-4
Wall Balls
TRX Rows

Skipping