Friday, July 1, 2016

HAPPY CANADA DAY!

Warm Up: (8 min)

Bear Crawl / Crab Walk
10 Power Squats
10 Cobras
10 Burpees
x2

Strength Circuit: (8-10 min) Indoors
5 Pull Ups (Weighted, Body Weight, Negatives, Banded)
5 ps Bulgarian Split Squats
30 sec ps Weighted Side Plank 

Happy 149th Birthday, Canada! (20 min)

In partners, with only one person working at a time, complete the following for time:

149 Goblet Squats *
149 KB Swings *
149 Plank Ups

If time:
149 Birthday burpees for Canada! 
149 / # of people in class = __ burpees each, done all at the same time

*Bring Outside:
KB

Thursday, June 30, 2016

Warm Up:
2 Laps
10 Squats
10 Alternating Superman
10 Plank Saws
x2

Strength Circuit (25 min)
6 Double Pause Squats (3 sec at mid and bottom) *
6 ps One DB Plank Row *
4 ps Clock Lunge (Fwd, Lateral, Bkwd) *
8 One Arm Push Press *
10 DB Ground to Overhead *

Intermission:
@ 12 minutes in
3x Stairs
25 Plank Jacks
25 Jump Lunges
25 Hollow Rocks

*Bring Outside:
1 Dumbbell

Tuesday, June 28, 2016

Warm Up: (10 min)
3 Laps
Walking Lunges / Pivoting Squats
Tires / High Kicks
10 Push Ups
30 sec Superman Hold
15 Hollow Rocks

Strength Circuit #1 (10-12 min)
4-6 Manmakers *
6-8 ps Stationary Lunges *
8-10 ps Russian Twist *
1 Set Lines

Cardio/Abs: (4 min)

25 Plank Jacks

1 Set Lines with Backwards

20 Tuck Ups

10 Burpees

15 In and Outs

Strength Circuit #2 (10-12 min)
10 Front Rack DB Squats *
8-10 DB Good Mornings *
8-12 DB Thrusters *
2 Laps

* Bring Outside:
2 Heavy Dumbbells

Monday, June 27, 2016

Warm Up:
3 Laps
10 Samson Lunges
10 KB Russian Swings
8 Sit Ups
x2

Strength Circuit #1 (12 min)
8 ps One Leg Deadlift *
10 Spiderman Push Ups
Overhead KB Reverse Alternating Lunges *
1 Set of Lines

Tabata Superset

Burpees / Hollow Hold

Strength Circuit #2 (12 min)
10 Bottoms Up KB Thrusters *
8-10 ps One Arm KB Row *
8 Pause Squats (3 sec) *
2 Laps

* Bring Outside:
Kettlebell

Thursday, June 23, 2016

Warm Up: (10 min)

3 laps
Pivoting Squats / Backwards Lunges
Grapevine
10 Alternating Superman
5 ps Side Plank Reach Unders
10 Bridges

AMRAP 12
10 KB Bottoms Up Overhead Walking Lunges *
8 ps One Arm KB Swings *
6 KB Bottoms Up Thrusters *

10 Plank Ups

1 Set Court Lines or 7 Burpees

Tabatas (12 min)
Push Ups Levels / V Ups
Burpees / Tactical Lunges *
Hollow Hold

* Bring Outside:
Mat
Kettlebell

Tuesday, June 21, 2016

Warm Up

2 laps
Walking Lunges to Cradle / Pivoting Squats
High Kicks / Reverse Walking Lunges
10 ps One Leg Bridge
5 Inchworm Push Ups
10 Hollow Rocks

AMRAP 14 Ladder
KB Swings *
Push Ups
Goblet Squats *
Tuck Ups

Start with one rep of each exercise, and add a rep each round. Climb up the ladder as far as you can in 14 minutes.

AMRAP 8
10 ps Grasshoppers
15 KB Deadlifts *
4 Laps

* Bring Outside:
Mat
KB

Monday, June 20, 2016

Warm Up:
2 Laps Facing Far Net
10 Lateral Lunges
10 Dolphin Push Ups
10 Sit Ups
x2

AMRAP 15
8 ps One Arm KB Walking Lunges *
6 Burpees
10 Bottom's Up Thrusters *
14 Reverse Hollow Rock or Superman
3 Laps

30:15 x3 (10 min)
Push Ups with Hop In
Sky Diver Hold
Hollow Rocks
Tactical Lunges

Saturday, June 18, 2016

Warm Up: 

High Knees / High Heels
High Kicks / Walking Lunges
8 Push Ups
8 Squats
8 Hollow Rocks
x2

21-15-9 reps for time:
KB Swings *
Hand Release Push Ups
Goblet Squats *
V-Ups
Burpees

AMRAP in time left:
10 Walking Lunges *
10 KB High Pulls (alternating or 2 arm) *
15 Flutter Kicks

* Bring Outside:
Matt
KB

Thursday, June 16, 2016

Warm Up:

3 Laps
Pivoting Squats / Broad Jumps
Tires
20 Mountain Climbers
15 In and Outs
5 Inchworm Push Ups

AMRAP 12
EMOM: 3 Burpees
6 KB Bottoms Up Thrusters *
8 ps Grasshoppers
12 Russian Swings *

30:15 x3-4
Inchworm Push Ups
Alternating Reverse Lunges *
Plank Jacks
Jump Squats

Lines Finisher:
Suicides with 6 jump lunges at the keys and half line.

* Bring Outside:
Mat
KB

Tuesday, June 14, 2016

Warm Up:
10 Walking Lunges
10 Alternating Superman
10 Hollow Rocks
10 Lateral Jumps
x2

AMRAP 16
10 DB Jump Lunges
12 Walking Push Ups
14 Reverse Hollow Rocks
16 Tuck Ups
18 Heel Touch Jumps

20:10 x4 (8 min)
KB Swings
Plank Ups
Goblet Squats
Burpees

Monday, June 13, 2016

Warm Up

10 Iron Cross

1 Length Bear Crawl
1 Length Crab Walk

x1

10 Squat to Hip Opener
10 Superman
10 Bridges

x2

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:
6 ps Renegade Rows
6 ps Alternating Reverse Lunges
12 Hollow Rocks 

We did this workout on March 5, 2016 and December 3, 2015 so check your scores. 

Saturday, June 11, 2016

Warm Up:
10 Samson Lunges
10 Cobras
5 ps One Leg Deadlift
10 Hollow Rocks
x2

Strength Circuit #1 (10 min)
5-7 ps One Leg Deadlift *
8-10 Deficit Push Ups *
5 Double Pause Squats *
5 per arm Overhead Walking Lunges *

Strength Circuit #2 (8 min)
5 ps Reverse Lunge to Press *
8-10 ps One Arm Row *
5 ps Russian Twist *

30:15 x3 (9 min)
Bottoms Up Thrusters *
KB Swings *
Farmer's Hold Left Side *
Farmer's Hold Right Side *

Thursday, June 9, 2016

Warm Up:
10 Lateral Lunges
10 Bootstraps
10 Cobras
10 Heel Touch Jumps
10 ps Plank Toe Taps
x2

Strength Circuit #1 (12 min)
5-7 Manmakers *
5-7 Front Rack DB Squats *
10 DB Ground to Overhead *
8 DB Leg Lowers *

Strength Circuit #2 (8 min)
6-10 Pike Press
4-5 ps Reverse Alternating Lunges with DB Twist *
3-5 ps Torsion Control
6 Burpees

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

Tuesday, June 7, 2016

Warm Up (10 min)
2 Laps
10 Squats
8 Superman
10 Samson Lunges
12 Plank Saws
x2

Strength Circuit (20 min)
5 ps One Arm Thruster *
5 ps One DB Plank Row *
5 ps Alternating Forward Lunges *
5 Pause Push Ups (3 sec)
5 ps Russian Twist *
2 Laps

Tabata (4 min)
Burpees / Plank Ups

*Bring Outside
Mat
DB

Monday, June 6, 2016

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

Strength Circuit
4 Pause Squats + 2 Regular Squats *
5-8 ps One Arm KB Bent Over Row *
6-8 ps One Leg Deadlift *

6-8 Inchworm Push Ups

6 ps Reverse Alternating Lunges *

10 V-Ups 

1 set Lines

Finisher: KB Swings Series
15 KB Swings
15 Russian KB Swings
10 ps One Arm KB Swings
x2

* Bring Outside

Mat

KB

Saturday, June 4, 2016

Warm Up:
2 Laps

10 Squats

5 Inchworms

10 Side Lunges

x2

AMRAP 15
8 per arm One Arm Overhead Walking Lunges
10 Spiderman Push Ups

12 V-Ups

14 DB Ground to Overhead

3 Laps

Core Finisher (Body Line Drills): (6 min)

1 min hold for each exercise, no rest.

Side Plank

Plank

Side Plank

Reverse Plank

Superman

Hollow Hold

Tabata (4 min)

20:10 x8

Air Squats

Squat Hold on 10 sec "rest"

Thursday, June 2, 2016

Warm Up

3 Laps Facing Far Net
Grapevine
5 Inchworm Push Ups

10 Superman
15 Bridges
10 ps Side Plank Dips

5 Rounds for Time
15 KB Swings *

15 Hand Release Push Ups
50 Skips / 25 Double Unders *

~12 min AMRAP:
12 KB Goblet Squats *

12 Superman or Reverse Hollow Rocks 

6 Burpees

12 ps Side Plank Reach Unders

* Bring Outside:

Mat

Skipping Rope

Kettlebell