Saturday, April 30, 2016

Warm Up: (10 min)
Stairs x3
Pivot Squats / Tires
Grapevine
10 Bridges
10 Superman
10 ps Russian Twist

Strength Circuit #1 (14 mins)
5-7 Double Pause Squats *
6-8 ps 1 Arm Row *
5 ps 1 Arm Overhead Alternating Reverse Lunges *
5-8 Deficit Push Ups *
1 set of Lines

Strength Circuit #2 (8mins)
5 ps/10 1 or 2 Leg Weighted Bridge *
8-12 Bottoms Up KB Thrusters *
6-8 ps Russian Twist *

* Bring Outside
Mat
2 Kettlebells: one lighter and one heavier

Thursday, April 28, 2016

Warm Up: (10 min)
Stairs x3
10 Reverse Alternating Lunges to Cradle Stretch
10 T's
10 Squats with Hamstring Stretch
10 Hollow Rocks
10 ps One Leg Bridge

Strength Circuit #1 (12 min)
8 Squat Hold with Resistance Band Row *
8 Pike Press
10 ps One Arm KB Swings *
10 Bottoms Up KB Thrusters *

Tabata (4 min)
Push Ups Levels / Squat Hold

Strength Circuit #2 (12 min)
8 ps Sumo Deadlift High Pull *
8/4 ps Spiderman Push Ups
8/4 ps Bottoms Up KB Alternating Reverse Lunges *
5 Dragon Flags / Reverse Crunch

* Bring Outside:
Mat
KB
Resistance Bands

Tuesday, April 26, 2016

Warm Up: (10 min)
2 Laps
Forward Walking Lunges / Backwards Walking Lunges
Broad Jumps / Tires
10 Superman
5 ps BW One Leg Deadlift

10 ps Plank Toe Taps 

Strength Circuit (25 min)
~25 minutes to complete 4-5 sets.

5-7 Double Paused Goblet Squat *
8-10 ps One Arm KB Bent Over Row *
8-10 ps One Leg Deadlift *
5-7 ps Lunge to Press * 

@ 13 min:

10 Burpees

20 Grasshoppers

30 Jump Squats 

40 Plank Jacks

Finisher: (5 min)
3 ps One Leg Walkout Push Ups
10 ps One Arm KB Swings *

x2-3

* Bring Outside:

Mat

KB

Monday, April 25, 2016

Warm Up: (10 min)
3 Laps
Walking Lunges / Pivoting Squats
Grapevine
10 Push Ups
30 s Superman Hold

15 Hollow Rocks 
Strength Circuit (12 min)

4-6 Manmakers

6-8 ps Stationary Lunges
8-10 ps Russian Twist

1 set of court lines (or 5 burpees)

- 3 Laps -

Strength Circuit (12 min)
10 Front Rack DB Squats
8-10 DB Good Mornings
8-12 DB Thrusters

10-15 In and Outs 

Saturday, April 23, 2016

Warm Up: 

10 Squats with Hip Opener
15 Plank Saws
10 Supermans
5 ps One Leg Bridge
x2

5 Rounds for Time:
15 KB Swings
12 Hand Release Push Ups
9 Goblet Squats
6 Alternating Sumo Deadlift High Pull
3 ps One Leg V-Up

Buy In: 200 Skips / 100 DU
Buy Out: 15 Burpees

AMRAP ~10 min:
10 Alternating Reverse Lunges
10 Plank Ups
30 Skips / 15 DU

30:15 x 2
Russian Twist
Hollow Hold

Friday, April 22, 2016

Warm Up

3 Laps
Walking Lunges to Hamstring Stretch / High Kicks
Broad Jumps / Skips
5 ps Side Plank Reach Unders
5 ps Quadruped Knee to Elbow
5 Pike Press 

AMRAP 14
5 ps Spiderman Push Ups
10 Bottom's Up Overhead Walking Lunges *
5 ps Sumo Deadlift High Pull *
10 ps Side Plank Dips
5 Burpees

Court Lines: 6 Jump Lunges at each line

25:15 x 3-4 (6-10 min)
Goblet Squats *
V-Ups
KB Swings *

* Bring Outside:
Outdoor mat
Kettlebell

Thursday, April 21, 2016

Warm Up (10 min) 

2 Laps
1 Lap Facing Far Net
High Knees / High Heels
Broad Jumps / High Kicks
10 Lunges
10 Plank Saws
10 Superman
x1

AMRAP 12
12 KB Swings *
6 Inchworm Push Ups
12 Reverse Alternating Lunges *
6 Reverse Plank Taps
1 Ladder Sequence

Lines (1 min)
Run the lines of the court, stopping to do 6 Jump Lunges at each line.

30:15 x 3 (6 min)
Russian Swings *
Tuck Jumps
Lateral Crab Walk

Core Finisher: (6 min)
One minute of each exercise, back to back with no rest between (only resting when you need to):
Side Plank
Front Plank
Side Plank
Reverse Plank
Superman
Hollow Hold

* Bring Outside:
One Outdoor Mat
One kettlebell for the KB Swings, Reverse Alternating Lunges, and Russian Swings.
Ladder

Tuesday, April 18, 2016

Warm Up:

10 Squats with Hip Opener
10 Hollow Rocks
10 Supermans
10 KB Swings
x2

AMRAP 13
12 Squats *
10 Tuck Ups
8 Bottoms Up KB Thrusters *
50 Skips/25 Double Unders *

Tabatas (8 min)
One Arm KB Swings *
Sky Diver Hold / Burpees

* Bring Outside
Outdoor mat
KB for Squats, Bottoms Up Thrusters, and One Arm Swings
Skipping rope

Monday, April 18, 2016

Warm Up:

6 ps One Leg Deadlift
6 Inchworm Push Ups
12 Squats
12 Superman
12 Hollow Rocks
6 Iron Cross
6 Scorpion

Partner AMRAP in 12 minutes:
5 KB Swings *
5 Goblet Squats *
5 Burpees

Alternate complete rounds.

45:15 x 3-4 (9-12 mins)
Hand Release Push Ups

Russian Swings *

Torsion Control

* Bring Outside:

Outdoor mat

A kettlebell you can use for all the starred exercises. 

Saturday, April 16, 2016

Warm Up

2 Laps
Walking Lunge to Cradle / Tires
Broad Jumps / High Kicks
12 Superman
10 Squats
8 Push Ups

4 Rounds for Time:
20 KB Swings *
18 Jump Lunges
16 Reverse Hollow Rock
14 Wall Balls *
12 Goblet Squats *

AMRAP in time left:
3-6 Dive Bomber Push Ups
10 Jump Squats
5-8 One Leg KB Deadlifts *
1 set of Lines

* Bring Outside:
Outdoor Mat
Kettlebell (for KB Swings, Goblet Squats, and One Leg Deadlift)
Medicine Balls

Thursday, April 14, 2016

Warm Up

3 Laps

Walking Lunges / Backwards Walking Lunges

Side Shuffle / Side Shuffle Opposite Direction

10 Alternating Superman

5 Inchworm Push Ups

12 Squats 
AMRAP 12
5 ps One Arm Thruster *
10 Push Up with Pop In
10 ps Reverse Lunge to Hop
10 ps Grasshoppers

AMRAP 12 Ladder 2's
2 Reverse Hollow Rocks
2 KB Swings *
2 Burpees

+ 2 reps each round, as high up as you can go in the 12 minutes.

* Bring Outside:

-Outdoor mat

-One kettlebell 

-One dumbbell 

We did the first AMRAP workout on November 26, 2015 and March 1, 2016 if you would like to compare your scores. 

Tuesday, April 12, 2016

Warm Up: 

- 3 Laps
- High Knees
- High Heels
- 10 Squat to Hip Opener
- 10 Superman
- 10 Bridges

16 min AMRAP 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).

- Reverse Hollow Rocks or Pull Ups (1, 2, 3....)
- Jump Lunges (ps) (1, 2, 3....)
- Hand Release Push Ups (1, 2, 3....)
- KB Swings (1, 2, 3....)
- Skips (10, 20, 30....)

Tabatas
* 20:10 x 8
* 4 sets of each exercise for a total of 4 minutes for each Tabata.

- Tuck Ups / Goblet Squats
- Skipping / Reverse Plank Toe Taps

Monday, April 11, 2016

Warm Up

10 Alternating Reverse Lunges
10 Superman
5 Downward Dogs
5 ps Quadruped Knee to Elbow
10 Vertical Jump
x2

AMRAP 14
12 KB Swings
10 Goblet Squats
8 Alternating KB Sumo Deadlift High Pull
6 Burpees
4 ps One Leg V-Ups

30:15 x4
Jump Squats
Power Push Ups
Hollow Rocks

Saturday, April 9, 2016

Warm Up
2 Laps
1 Lap Facing Far Net
Lunge to Cradle / Tires x2

8 Squats
8 Push Ups
8 Vertical Jump
x2

Strength Circuit (20 min)
5-8 Manmakers
6-10 ps Stationary Lunges (3 sec eccentric)
5-7 Push Up + 2 DB Deadlifts
10-12 Squats
1 Length Each Arm One Arm Farmer's Walk
1 Set of Lines

Tabata
Renegade Rows / Held Squat

Thursday, April 7, 2016

Warm Up
3 Laps
Walking Lunges / Backwards Walking Lunges
Tires / Broad Jumps
10 Squats with Hip Opener
30 sec Sky Diver
8 Burpees
x1

Strength Circuit 1 (12 min)
6-8 Pause Goblet Squats (3-5 sec hold at the bottom)
6-12 Pause Push Ups (3-5 sec hold at the bottom)
10 KB Swings
1 Lap or 6 Burpees

Cardio
1 Set of Lines
1 Set of Lines Facing One Way (Fwd and Bkwds)

If indoors:
Tabata: Torsion Control / Jump Lunges

Circuit 2 (12 min)
6-10 Pike Press
5-7 ps Reverse Alternating Lunges
8 Leg Lowers
15 Reverse Hollow Rocks

Tuesday, April 5, 2016

Warm Up (10 min)
2 Court Laps 
10 Reverse Alternating Lunges
10 Superman
10 Bridges
x2

Strength (25 min)
5-8 ps Reverse Lunge to Press
8-10 Good Mornings
10-12 Bottoms Up KB Thrusters
10 ps One Arm KB Swings
1 Set of Court Lines or 100 Skips

At 12 minutes in - Cardio/Abs:
2 Court Laps / 50 Skips
15 Hollow Rocks
10 Burpees
20 In and Outs
20 Plank Saws

Monday, April 4, 2016

Warm Up
4 Court Laps or 150 skips
Walking Lunges
30 sec Superman Hold
10 Push Ups
10 Squats
x1 

Strength Circuit (12 mins)
Do 8-12 reps of each exercise (depending on the weight you chose).

One Leg KB Deadlift
Bottoms Up Overhead Walking Lunges
Russian Twist

Cardio 
lines on court, forward and backwards
if inside: 150 skips

Strength Circuit (12 mins)
Do 8-12 reps of each exercise (depending on the weight you chose).

One Arm Bent Over Row

Pause Squats (5 sec at bottom)
Spiderman Push Ups

Tabata
KB Swings / Jump Lunges

Bring Outside: mat, KB

Saturday, April 2, 2016

Warm Up:
2 Laps
High Knees/High Heels
x1
10 Cobras
10 Lunges
10 Hollow Rocks
x2

AMRAP 14 Ladder 3's
Reverse Hollow Rock
Bottoms Up KB Thrusters
One Arm Russian Swings (ps)
Tuck Ups

Tabatas
KB Swings / Reverse Alternating Lunges
Burpees / Plank Jacks