Thursday, September 1, 2016

Warm Up: (10 min)
2 Laps
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)
10 KB Figure 8 Squats *
10 DBU KB Strict 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

Monday, August 29, 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 #1 (12 min)
5 Double Paused Goblet Squat *
5 ps One Arm KB Bent Over Row (pause 2 sec at top) *
10 ps One Leg Deadlift *
5ps Plank Reach Outs

Cardio/Core: (5 min)
10 Burpees
20 Grasshoppers
30 Jump Squats
40 Plank Jacks

Strength Circuit #2: (10 min)
3 ps One Leg Walkout Push Ups 

10 Triceps Dips
20 Russian Swings *

* Bring Outside:
Mat
KB

Saturday, August 27, 2016

Warm Up:

10 Squats
10 Push Ups
10 Superman
10 Sit Ups
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 (but run the laps together).

4 Laps

80 DBU Thrusters *

80 Burpees 

100 KB Swings *

80 Goblet Squats *

80 Sit Ups

4 Laps

-rest 3+ min-

AMRAP ~5

10 Push Ups

10 ps Side Plank Reach Under

15 Cobras

*Bring Outside:

Mat

KB

Friday, August 26, 2016

Warm Up:

3 Laps
then x2:
10 Squats
10 Plank Ups
10 Supermans

40:20 x3
Wall Balls *
Plank Lateral Leg Lifts
Tactical Lunges *
Burpees
Sumo Deadlift High Pull *

AMRAP 7
12 Squats *
12 KB Swings *
2 Laps

Thursday, August 25, 2016

Warm Up:

10 Samson Lunges
10 Cobras
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 Reverse Hollow Rocks or Supermans
25 KB Swings *
25 Prison Push Ups (8 cycles through + 1 extra push up)
25 Prisoner Squats
25 Pike Press
25 Sit Ups

"Deck of Cards" Finisher
Draw a card for the number of reps for each exercise:
- Russian Swings *
- Burpees
- V-Ups

- Court Lengths 

*Bring Outside:

Mat

KB

Tuesday, August 30, 2016

Warm Up: (10 min)
3 Laps
Walking Lunges / Pivoting Squats
High Kicks / Arm Swings
10 Push Ups
30 s Superman Hold
45 s Plank 

Strength Circuit (12 min)
4-6 Manmakers *
6-8 ps Stationary Lunges *
8-10 ps Russian Twist *
1 set of court lines (or 10 burpees)

- 3 Laps -

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

* Bring Outside:

DB 

Mat

Tuesday, August 23, 2016

Warm Up:

20 Squats 
15 Supermans
10 Alternating Reverse Lunges
5 Inchworm Push Ups
20 Plank Saws 

3 Rounds for Time:
12 DBU OH Walking Lunges *
14 Hand Release Push Ups
16 Goblet Squats *
18 Hollow Rocks
20 KB Swings *
3 Laps

20 min time cap.

Tabata
DBU Thrusters

Monday, August 22, 2016

Warm Up: (10 min)

1 Lap
1 Lap - Shuffle Inside
1 Lap - Shuffle Outside
10 Samson Lunges
10 Alternating Superman
10 ps Side Plank Reach Unders

45:15 x3 (15-20 min)
KB Swings *
Inchworm Push Ups
Goblet Squats *
Superman Hold
Burpees
Rest (if needed)

AMRAP 8
12 Walking Lunges *
6 ps 1 Leg V-Up
12 Triceps Dips
1 Set Lines

*Bring Outside
Mat
KB

Saturday, August 20, 2016

Warm Up:

1 Set Lines (slow)
High Kicks / Walking Lunges
One Foot Hops (switch at middle)
10 Squats to Hip Opener
10 Hollow Rocks
5 Inchworm Push Ups

3 Rounds for time: 
10 Wall Balls *
10 Reverse Hollow Rock or Superman
10 Tuck Ups
10 KB Deadlift *
10 Jump Squats
10 Russian Swings *
10 Burpees

3 Laps between rounds.

AMRAP ~8
4-6 Push ups with Opp. Reach Out
6 ps Side Plank Stars
1 Length Broad Jumps (sprint back)

* Bring Outside:
KB
Mat

Friday, August 19, 2016

Warm Up:

4 Laps 
10 Squats + Hip Opener
10 Pike Press
10 Iron Cross
30 sec Lateral Plank Walk

AMRAP 5
5 ps 1 Arm KB Swing *
5 ps Sumo Deadlift High Pull *
5 Burpees

AMRAP 8
8 Jump Squats
8 Hollow Rocks
5 DBU Push Press *
8 ps Grasshopper

Tabatas 
Push Ups Levels / Jump Lunges
Tuck Ups / Power Squats

* Bring Outside:
Mat
KB

Thursday, August 18, 2016

Warm Up:
3 Laps
Walking Lunges to Cradle / Pivoting Squats
Broad Jumps / Tires
5 ps Downward Dog Calf Stretch
30 sec Plank

AMRAP 12 Ladder 2's
Jump Lunges
Plank Ups
DB Ground to Overhead *
30 Skips / 15 Double Unders *

30:15 x4 (12 min)
Alternating One Arm Renegade Row *
Lateral Walking Goblet Squats *
Plank Jacks
Heel Touch Jumps

Tuesday, August 16, 2016

Warm Up:

3 laps facing far net
10 Squats
10 Push Ups
15 Bridges
20 Plank Saws

AMRAP 13 Partner
8 Russian KB Swings *
5 Bottoms Up Thrusters *
5 Burpees

Alternate complete rounds with a partner for a total number of rounds and reps in 13 minutes.

Partner Holds/Reps
Partner A does the required reps while Partner B holds the position until his/her partner is done all the reps, then switch.

30 Tuck Ups / Plank
25 Push Ups / Superman Hold
20 KB Lunges / Held Squat
10 ps Grasshoppers / Hollow Hold
3 laps / Downward Dog
12 Side Plank Reach Unders (ps) / Side Plank

* Bring Outside:
KB
Mat

Workout last done on Saturday, May 7, 2016. 

Monday, August 15, 2016

Warm Up:

3 Laps
Pivoting Squats / High Knees
High Heels / Walking Lunge to Hamstring Stretch
10 Cobras
10 Bridges
15 Plank Saws

21-18-15-12-9-6
KB Swings *
Hand Release Push Ups
Wall Balls *
V-Ups

AMRAP in remaining time:
10 ps Reverse Lunge to Hop
10 Reverse Hollow Rock or Superman
10 ps Side Plank Dips

* Bring Outside:
Mat
Kettlebell
Wall Balls

Saturday, August 13, 2016

Warm Up: (10 min)
3 Laps
Backwards Walking Lunges / Tires
High Kicks / Arm Swings
5 ps Downward Dog Calf Stretch
10 Squats with Hip Opener 
10 ps Plank Knee Taps

Strength Circuit (20 min)
10 DBU OH Walking Lunges
10 Spiderman Push Ups
15 KB Swings
6 Double Pause Goblet Squats (3 sec at middle and bottom)
6 ps Pause Rows (3 sec at top)
1 Set of Lines

Cardio Core Finisher: (10 min)
2 Laps
10 DBU Thrusters
1 Lap Facing Far Net
20 Hollow Rocks
2 Laps
10 Plank with Opposite Arm and Leg Reaches
10 DBU Thrusters

Thursday, August 11, 2016

Warm Up:
1 Lap
1 Set of Lines (slow)
x1
5 Inchworm Push Ups
5 ps One Leg Deadlift
10 Samson Lunges
10 Hollow Rocks
x2

Strength Circuit #1 (12 min)
6-8 ps One Leg KB Deadlift *
6-8 Deficit Push Ups *
6 ps Bulgarian Split Squats *
15 Russian Swings *

Strength Circuit #2 (10 min)
6-8 ps One Arm Row *
6 ps One Arm KB Thruster *
4-5 ps Torsion Control
2 Laps

* Bring Outside:
One heavy KB
One light KB
Mat

Monday and Tuesday, August 8 and 9, 2016

Warm Up:
2 Laps
Walking Lunges / Pivoting Squats
High Knees / High Heels
20 Plank Saws
10 Bridges
10 Iron Crosses

Strength Circuit #1 (12 min)
5-7 ps Reverse Lunge to Press *
6-7 ps One DB Plank Row *
5-7 Pause Goblet Squats (5 sec) *
1 Set of Lines

Strength Circuit #2 (8 min)
5-7 Negative Push Ups
6-7 One or Two Arm Overhead Walking Lunges *
10 DB Ground to Overhead *
10 ps Russian Twist *

Lines

* Bring Outside:
Mat
DB

Friday, August 5, 2016

Warm Up:
3 Laps
Reverse Walking Lunges / High Kicks
Grapevine
5 Inchworm Push Ups
10 Alternating Superman
10 Scorpions

AMRAP 12
20 Russian Swings *
10 Tactical Lunges *
10 Pike Press
5 Burpees
1 Lap One Arm Farmer's Walk *

Tabatas
Goblet Squats * / Push Ups
Plank Reach Outs / Heel Touch Jumps

Sprints

*Bring Outside:
Mat
KB

Thursday, August 4, 2016

Warm Up:

2 Laps
Walking Lunges to Cradle / Pivoting Squats
Tires
10 Hollow Rocks
10 ps Side Plank Reach Unders

AMRAP 7 Ladder
V-Ups
KB Swings *
Burpees

45:15 x3
Reverse Alternating Lunges *
Torsion Control
Russian Swings *
Inchworm Push Ups

Tabata
Bottom to Bottom Squats

*Bring Outside
Mat
KB

Tuesday, August 2, 2016

Warm Up:

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
30 Air Squats
15 Hand Release Push Ups
5 ps One Arm DB Thruster *
2 Laps

30:15 x 3 (6 min)
DB Good Mornings *
Lateral Crab Walk
Candlesticks or Held Squat

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
Mat
Dumbbell

Monday, August 1, 2016

HAPPY BC DAY!

Warm Up:
3 Laps
Tires / Pivoting Squats
High Kicks / Arm Swings
5 ps Downward Dog Calf Stretch
10 Cobras
8 ps One Leg Bridge

5 Rounds for Time:
12 Tuck Ups
9 KB Squats *
9 Prisoner Push Ups (3 cycles)
12 KB Swings *
1 Lap with a Wall Ball *

AMRAP ~8 min
12 Wall Balls *
12 Reverse Hollow Rocks or Superman
12 Heel Touch Jumps
24 Plank Jacks