Friday, September 29, 2016

Warm Up: 

10 Bootstraps
10 Iron Cross
10 ps Quad Knee to Elbow
x1

Bear Crawl / Broad Jumps
10 Squats
10 Plank Saws
10 Cobras
x2

AMRAP 10
EMOM = 3 Burpees

10 Jump Squats
10 DBU KB Push Press
10 Russian Swings

40:20 x3
Pull Ups (jump/kip)
DB Ground to Overhead
Plank Jacks
Jump Lunges

Saturday, October 1, 2016

Warm Up:

30 sec ps Chest Opener
10 Scorpions
10 ps Leg Swings
x1

5 Squats
5 Jump Squats
10 Bench Push Ups
10 ps Side Plank Reach Unders 
x2

AMRAP 14 Partner 
Alternate complete rounds with a partner for a total number of rounds in 14 minutes.

6 DBU KB Thrusters *
6 Burpees
6 KB Swings *

30:15 x 3-4
KB Squats *
Inchworm Push Ups
Sprawls
V-Ups

Thursday, September 29, 2016

Warm Up:

8 Cat Camels
30 sec ps Pigeon Stretch
8 ps Leg Swoops
x1

12 Superman Flutter Kicks
10 Lunges
8 Sit Ups
x3

AMRAP 13 Ladder
1, 2, 3....
KB Swings
Hand Release Push Ups
Jump Lunges (ps)
Tuck Ups

Double Tabatas (12 min)

40:20 x 4

Wall Balls

Box Jumps or Step Ups

Russian Twist - Feet Down

Wednesday, September 28, 2016

Warm Up:
10 Arm Swings
10 Reverse Alternating Lunges to Hamstring Stretch
5-8 ps Leg Raises with Circle
5-10 ps Ankle Rolls
x1

8 Squats
8 Alternating Supermans
8 Hollow Rocks
x2

21-15-9
Pull Ups (jumping/kipping)
Thrusters
Burpees

AMRAP 10
7 ps Reverse Lunge to Hop
14 Reverse Hollow Rocks or Superman
7 DB Jacknife
7 ps Grasshopper

30:10
Lateral Hurdles
Heels to Sky
Push Ups with Levels

Tuesday, September 27, 2016

Warm Up: (10 min)

50 Skips
5 Downward Dogs
5 ps One Leg Deadlift
10 Samson Lunges
10 Plank Saws
10 Squats
x2

AMRAP 10
6 ps One Arm Overhead Walking Lunges *
6 ps Weighted Side Plank Dips *
12 DB Ground to Overhead *
30 Skips / DU *

Tabata: (4 min)
Burpees / Plank Ups

30:15 x 3 (12 min)
Prisoner Push Ups
Jump Lunges
Ab Bicycle
Renegade Row *
Power Squats

* Bring Outside:
Skipping Rope
Mat
Dumbbell

Monday, September 26, 2016

Warm Up:

10 Cat Camels
10 Iron Cross
10 Shoulder Circles
x1

5 ps One Leg V-Up
10 Alternating Superman
5 Squats
5 Jump Squats
High Knees / High Heels
x2

5 Rounds for Time:
10 KB Swings
10 Renegade Rows
10 Burpees

AMRAP 10-12
10 Weighted Jump Squats
12 Walking Push Ups
15 Heel Touch Jumps
6 ps TRX Archer Row

Finisher:
30 Crunch Kicks

Saturday, September 24, 2016

Warm Up:
5 ps T Spine Rotation
10 Arm Swings
10 Scorpions
x1

5 Inchworm Push Ups
10 Squats
10 Hollow Rocks
10 Jump Lunges
x2

Strength #1 (12 min)
5 Renegade Row + Push Up to Step Up
5 ps One Arm Thruster
10 Weighted V-Up

Tabata
Russian Swings / Heel Touch Jumps

Strength #2 (10 min)
2-5 Rope Climbs or Lateral Bar Walks
5 ps Reverse Alternating Lunges
10 KB Swings
12 Wall Balls

Friday, September 23, 2016

Warm Up:

8 Cat Camels
30 sec Downward Dog
Bear Crawl / Inchworm
x1

50 Skips
10 Lunges
10 Superman
10 Squats
x2

Strength #1 (10 min)
5 ps 3-Point Row
5 ps Stationary Lunges 31X1
8 DB Push Press
30 Skips/DU

AMRAP 5 Ladder
KB Swings
Push Ups
V-Ups

Strength #2 10 min
5-8 Pistol Squats
8 SB Chest Fly
5 Pull Ups
8 ps Side Plank Dips 31X1

Thursday, September 22, 2016

Warm Up:
10 Reverse Lunge to Hamstring Stretch 
5 ps Downward Dog Calf Stretch
10 Arm Circles 
10 Scorpions
x1

8 Squats
8 Jump Squats
8 Push Ups
8 Plank Jacks
x2

Strength #1 (10 min)
6 ps DB/KB 1 Arm Overhead Walking Lunges
6-8 SB Pike or Jacknife Push Ups
6 ps One Leg DKB Deadlift

Intermission: 25:05 x 3 (7.5 min)
Goblet Squats
Russian Swings
DBU Thruster
Sky Diver Hold
Russian Twist

Strength #2 (10 min)
8 ps Weighted Step Ups
6 TRX Rows 31X1
Farmer's Walk

Finisher:

20 Burpees

20 Sit Ups  

Wednesday, September 21, 2016

Warm Up:
10 Shoulder Rolls
10 ps Leg Swings
10 Scap Shrugs
x1

8 Squats
8 Superman
8 Samson Lunges
8 Burpees
x2

Opener: 30:0 x2 (5 min)
Russian Swings
Goblet Squats
Superman Flutter
Push Ups
V-Ups

Strength Circuit (15 min)
5 Manmakers
7 ps Stationary Lunges
5 Pull Ups
7 Front Rack Squats
5-7 SB or Ab Wheel Rollouts

Finisher: 20:0 x3 (6 min)
Forward Lunges
DBU Push Press or Strict Press
Active Plank
Heel Touch Jumps
Russian Swings
Downward Dog

Tuesday, September 20, 2016

Warm Up:
Walking Lunge to Cradle / Walking Lunge to Ham Stretch
Inchworm / Crab Walk
10 Quad Scap Shrugs (pro and retraction)
8 Sprawls
8 Heel Touch Jumps
5 ps One Leg V-Ups
x2

Strength #1
5 ps Reverse Lunge to Press
5 ps Renegade Row
10 Hanging Leg Raise
10 Goblet Squats

30:10 x3 
Russian Twist
Burpees
Hollow Rocks

Strength #2
5 ps Pistol Squats
5 ps SB Chest Press
5-10 TRX Pull Up or Rope Pull Up
10 KB Swings

Monday, September 19, 2016

Warm Up:
8 TRX Rows
8 Squats
8 Plank Ups
8 Samson Lunges
x2

Strength #1 (12 min)
3-5 ps Switch Grip Pull Ups
6 ps Bulgarian Split Squats
6-8 SB DB Chest Fly
50 Skips / 25 DU

Tabata:
DBU KB or DB Thrusters

Strength #2 (10 min)
7 DB Pause Squats (3 sec)
7 DB Shoulder Press
7 TRX Rows (3 sec eccentric)
7 ps Floor Wipers

Saturday, September 17, 2016

Warm Up: (10 min)

8 Squats
8 Russian KB Swings
8 Heel Touch Jumps
8 Plank Saws
8 Scorpions
x2

AMRAP 11
6 ps Floor Wipers
8 ps One Leg Double KB Deadlift
10 Deficit Push Ups
12 OH Walking Lunges with Plate

30:15 x 3 (9 min)
Wall Balls
TRX Reverse Fly
Jump Squats
Plank Ups

1/2 Body Lines x 2 (6 min)
30 seconds per exercise, no rest between each one, 2 rounds

Side Plank
Front Plank
Side Plank
Reverse Plank
Superman
Hollow Hold

Friday, September 16, 2016

Warm Up:

50 Skips or 25 Double Unders 
High Knees / High Heels
Backwards Walking Lunges / Pivoting Squats
10 Bench or Knee Push Ups
10 Supermans or Reverse Hollow Rock
10 ps Plank Toe Taps

3 RFT 
20 KB Swings
15 Push Ups
20 Alternating Reverse Lunges
15 Pull Ups
20 Hollow Rocks
15 Burpees
50 Skips / 25 Double Unders

*20 min time cap

AMRAP 8
8 DBU Thrusters
8 ps 3 Point Row
8 ps One Leg V-Ups

Thursday, September 15, 2016

Warm Up:
2 Laps
Walking Lunges / Tires
Pivoting Squats / Tires
5 Inchworms
30 sec Plank
5 Burpees

60:20 x 3 (18 min)
Burpee Push Press *
Tuck Ups
Front Rack Squats *
Renegade Row *

AMRAP 10
5 Inchworm Push Ups
10 Walking Lunges *
15 DB Ground to Overhead *
4 Court Lengths

Finisher
30 sec Farmer's Hold or 10 ps Side Dips *
10 ps Side Plank Dips
x2

Tuesday, September 6, 2016

Warm Up:
2 Laps
Fwd Walking Lunges / Bkwds Walking Lunges
High Knees / High Heels
10 Supermans
10 ps One Leg Bridge
20 Plank Jacks

AMRAP 8
6 ps One Arm DB Thruster *
8 Burpees
10 Weighted Jump Lunges *
12 ps Russian Twist *

40:20 x 3-4 (15-20 min)
Half Court Sprints
Inchworm Push Ups
Alternating Reverse Lunge to Hop
One Arm Renegade Row *
V-Ups *

*Bring Outside:
Mat
1 Heavy DB for Thrusters, Russian Twist, Rows
2 Light DBs for V-Ups and Jump Lunges

Monday, September 5, 2016

HAPPY LABOUR DAY! 

Warm Up:

3 Laps

Walking Lunge to Cradle / Pivoting Squats

Broad Jumps 

5 Inchworm Push Ups

10 Bridges

10 Alternating Superman

10 Iron Crosses

"300"

10 ps One Leg KB Deadlift *

10 Pop or Hand Release Push Ups

20 Jump Squats 

10 ps Floor Wipers

20 DBU Thrusters *

20 Reverse Hollow Rock or Superman

25 KB Swings *

25 Jump Lunges 

x2

AMRAP 5-8

10 Heel Touch Jumps

8 ps Feet Down Russian Twist

1 Set Lines

* Bring Outsie:
Mat
KB

Saturday, September 4, 2016

Warm Up:

Strength Circuit #1 (10 min)
5 ps Reverse Lunge to Press *
4 Bench Lengths Lateral Triceps Walks
5 Pause Goblet Squats (5 sec) *
10 Push Ups

40:20 x2 (8 min)
Half Court Sprints
Inchworm Push Ups
Jump Lunges
Plank Reach Outs

Strength Circuit #2
6 per arm One Arm Overhead KB Walking Lunges *
10 ps One Arm KB Swings *
10 ps Feet Down Russian Twist

*Bring Outside:
KB
Mat

Friday, September 2, 2016

Warm Up:
High Knees / High Heels
Walking Lunge to Hamstring Stretch / High Kicks
6 Inchworm Push Ups
10 Squats
15 Heel Touch Jumps

Strength #1 (10 min)
10 DB Walking Lunges
5-8 Chin Ups
8 ps Alternating Step Ups
1 Lap Farmer's Walk

Intermission - 25:15 x3
Plank Jacks
Burpees
Jump Squats

Strength #2 (10 min)
6 Pause TRX Rows (3 sec)
8 DB Chest Press
12 Goblet Squats