Saturday, July 30, 2016

Warm Up:

2 Laps
1 Set Lines + 10 Heel Touch Jumps at Middle and Keys
High Kicks / Broad Jumps
30 sec Sky Diver
30 sec Plank

AMRAP 13
5 ps Alternating Sumo Deadlift High Pull *
10 Tactical Lunges *
7 Bottoms Up Push Press *
12 Hollow Rocks
1 Set of Broad Jumps + Sprint

AMRAP 10 Partner
4 Burpees
8 KB Swings *
8 Plank Ups
+ 1 Lap

Partner A does one round of 4 burpees, 8 KB swings, and 8 plank ups as Partner B is running a lap. Then they switch (Partner B cannot start the burpees until  Partner A is done all the plank ups).

Thursday and Friday, July 28 and 29, 2016

Warm Up:
10 Squats with Hip Opener 
5 ps Downward Dog Calf Stretch
10 Bridges
15 Plank Saws
10 Lateral Skaters

AMRAP 12 Ladder 2's
KB Swings *
Hand Release Push Ups
Jump Squats
Burpees

Partner Plyos and Holds
One partner does the plyo exercise while the other does the held exercise, until the plyo partner is done the required reps. Then the partners switch. When both partners have completed each exercise in the set, they move on to the next exercise.

10 ps Side Plank Reach Unders / Side Plank
20 Heel Touch Jumps / Superman
30 Russian Swings * / Bridge
30 Jump Lunges / Plank
20 Grasshoppers / Squat
10 ps Side Dips / Downward Dog

Tuesday, July 26, 2016

Warm Up:
3 Laps
10 Samson Lunges
10 Superman
5 ps One Leg V-Up
5 Inchworm Push Ups

AMRAP 12
14 Power Squats
12 DB Ground to Overhead *
10 V-Ups
8 Walking Push Ups
1 Set of Lines with 6 Jump Lunges at Keys and Middle Line

45:15 x3 (9 min)
Burpees
Lateral Walking Squat
One DB Renegade Row *

* Bring Outside
Mat
One DB

Monday, July 25, 2016

Warm Up:

2 Laps Facing Far Net
10 Jump Squats
10 Cobras
10 Hollow Rocks
x2

AMRAP 14
10 Bottoms Up KB Thrusters *
15 Russian Swings *
20 Jump Lunges
10 Plank Ups
10 Skips + 10 Skips each round

30:15 x3
Reverse Hollow Rock
+ Hops
Push Ups with Shoulder Taps
Heels to Sky

* Bring Outside:
Skipping Rope
Mat
KB

Saturday, July 23, 2016

Warm Up:
3 Laps
10 Samson Lunges
10 Bridges
10 Alternating Superman
10 ps Russian Twist 
10 Iron Cross

Strength Circuit: (~25 mins)
8 ps One Arm KB Row * 
6 per arm One Arm KB Overhead Walking Lunges *
8 KB Good Mornings *
6 ps Russian Twist *
10 KB Figure 8 Squat *
2 Laps

Intermission @ 12 mins : 30:15 x2 (5 min)
KB Squats
Inchworm Push Ups
KB Swings
Tuck Ups

* Bring Outside:
Kettlebell
Mat

Thursday, July 21, 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 

* Bring Outside:

2 Dumbbells 

Mat

Monday and Tuesday, July 18 and 19, 2016

Warm Up:
4 Laps or 150 Skips
Walking Lunges + Cradle / High Kicks
30 sec Superman
10 Push Ups
10 Squats

Strength Circuit #1 (12 min)
8-12 reps
One Leg KB Deadlift *
Bottoms Up KB Push Press *
Reverse Alternating Lunges *
~15 KB Swings *

Strength #2 (10 min)
8-12 reps
One Arm Bent Over Row *
Pause Squats (5 sec) *
Prisoner Push Ups

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

Friday and Saturday, July 15 and 16, 2016

Warm Up:

2 Laps
Pivoting Squats / Walking Arm Swings
Backwards Walking Lunges / High Knees 
10 Supermans

10 Squats

20 Plank Saws

Chipper
Complete the reps for each exercise before moving onto the next one. Start at the top.

200 Skips / 100 Double Unders *

50 KB Swings *

45 Reverse Hollow Rocks

40 Goblet Squats *

35 Hand Release Push Ups

30 Stationary Lunges (15ps) *

25 Plank Ups 

20 Burpees 

15 ps One Leg Deadlift *

100 Skips / 50 Double Unders * 

AMRAP 6-8
10 ps Side Plank Dips

10 Heel Touch Jumps

10 ps KB Standing Side Dips *

2 Laps 

Thursday, July 14, 2016

Warm Up:
3 Laps
Walking Lunges with Hamstring Stretch / High Kicks
Broad Jumps / Tires
5 ps Side Plank Reach Unders
10 Hollow Rocks

AMRAP 12
5 ps Spiderman Push Ups
10 Bottoms Up Overhead Walking Lunges *
5 ps Sumo Deadlift High Pull *
10 Goblet Squats *
15 Tuck Ups

30:15 x3-4
Russian Twist *
KB Swings *
Burpee Star Jumps

Wednesday, July 13, 2016

Warm Up:

10 Plank Saws

10 Samson Lunges

10 Sit Ups

10 Scorpions

x2

AMRAP 14
5ps One Arm Plank Row *
12 DB Ground to Overhead *
5ps One Arm Push Press *
12 Walking Lunges *
5ps One Leg V-Up

30:30 x3 (12 min)
Wall Balls *
Burpees

Walking Goblet Squats * 

Inchworm Push Ups

Monday and Tuesday, July 11 and 12, 2016

Warm Up:

10 Superman or Reverse Hollow Rock
10 Squats
5 Heel Touch Jumps
10 Plank Saws

5 Inchworm Push Ups
x2

13 min AMRAP Ladder 3's
Goblet Squats *
Hand Release Push Ups
KB Swings *
Hollow Rocks 

Burpees

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

Double Tabatas (8:00 min)
40:20 x 4

Tactical Lunges or Reverse Alternating Lunges

KB Deadlift - one or two legs

* Bring Outside:

KB
Mat

Saturday, July 9, 2016

Warm Up: 

10 Squats
10 Cobras
10 Hollow Rocks
Bear Crawl / Crab Walk
x2

Partner Chipper
With a partner, complete the total reps for each exercise, between the two of you. You must complete the reps for each exercise before moving onto the next one. Only one person can be working at a time.
100 KB Swings
80 Wall Balls
100 Tuck Ups
80 Pull Ups
100 Jump Lunges
50 Burpees

AMRAP 6-10
50 Skips / 25 Double Unders
5 Push Ups with Extension
5 ps Side Plank Reach Under
10 V-Ups

Friday, July 8, 2016

Warm Up:

30 sec Sky Diver Hold
5 ps Bird Dog
5 ps Side Plank Reach Unders
10 Side to Side Jumps
x2

AMRAP 12
20 Russian Swings
12 Wall Balls
20 Lateral Jump Overs
12 Pull Ups (Kipping or Jumping)
20 Tuck Ups

30:15 x3 (9 min)
Bench Hop Overs
Push Ups with Knee In
Ground to Overhead
Heels to Sky

Thursday, July 7, 2016

Warm Up: (10 min)

8 Samson Lunges
8 Alternating Superman
8 Lateral Skaters
8 Russian KB Swings
x2-3

AMRAP 13 
6 per arm One Arm Overhead KB Walking Lunges *
12 Heel Touch Jumps
20 KB Swings *
6 ps Sumo Deadlift High Pull
12 Plank Ups

Tabatas
Jump Lunges / Hand Release Push Ups
Bottoms Up Thrusters * Superman Hold

Wednesday, July 6, 2016

Warm Up: 

3 ps Clock Lunges
8 Cobras
4 ps Iron Cross
10 Hollow Rocks
x2

20-16-10-6 (Inside)
DB Push Press
Walking Lunges
Pull Ups
V-Ups

AMRAP 8 (Outside)
10 DB Jump Squats or 15 Unweighted Jump Squats
8 Walking Push Ups
6 Burpees
6-8 ps Star Side Plank

Tuesday, July 5, 2016

Warm Up:

2 Laps
10 Reverse Alternating Lunges
10 Superman
10 Plank Saws
10 Scorpion
x2

AMRAP 15
20 Reverse Hollow Rocks
10 Bottoms Up KB Thrusters *
50 Skips / 25 Double Unders *
20 Plank Jacks
1 Set Lines / 7 Burpees

30:15 x4
Lateral Plank Walk
Tactical Lunges *
KB Swings *
Pop Push Ups

* Bring Outside
Mat
Skipping Rope
KB

Monday, July 4, 2016

Warm Up:

3 Laps
Pivoting Squats / Backwards Walking Lunges
One Foot Hops
15 Plank Saws
5 Inchworm Push Ups
10 Iron Cross

AMRAP 12 Ladder 
Hand Release Push Ups
KB Swings
Tuck Ups
Goblet Squats

30:30 x3 (12 min)
Jump Squats
Plank Ups
Burpees
Alternating Sumo Deadlift High Pulls

Saturday, July 2, 2016

Warm Up:
2 Laps
10 Lateral Lunges 
8 Push Ups
10 Bridges
8 Superman
x2

Strength Circuit (25 min)
6-8 Pause Push Ups (3-5 sec)
10 KB Walking Lunges *
6-10 Pike Press
5 ps KB Alternating Sumo Deadlift High Pulls *
10 KB Swings *
1 Set Lines with 6 Jump Lunges at the 3 Middle Lines

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

* Bring Outside:
Kettlebell