Tuesday, November 1, 2016

Warm Up:
8 ps Bird Dogs

10 Lateral Lunges

10 Reverse Crunch to Straddle

x1

8 Lunges

12 Plank Saws

8 Squats

12 Heel Touch Jumps
x2

Strength #1 (13 min)
5 Manmaker Thrusters (Push Up + Rows + Clean + Thruster)
5 ps Clock Lunges (Forward, Side, Backwards)
1 Lap Farmer's Walk

Tabata
Plank Ups / Jump Lunges

Strength #2 (8 min)
30-60 sec Active Bar Hang (scale to DB Hold)
5 Goblet Squats 15X1
30 Skips 

10 Reverse Crunches 

Monday, October 31, 2016

Warm Up:
10 Iron Cross
10 Scorpions
x1

30 sec Mummies 
5 Inchworm Push Ups
10 Supermans
10 Squats 
5 Burpees
x2

Spider:

Strength Circuit (12 min)
8 ps One Leg KB Deadlift
8 Renegade Row with Push Up
8 ps One Leg Step Up
8 SB or 'Evil' Wheel Rollouts

Ghost:

AMRAP 10 
EMOM = 3 DBU KB Thrusters BOO!

10 KB Walking Lunges
10 ps Grasshoppers
10 KB Swings

Saturday, October 29, 2016

Warm Up:

Bear Crawl / Crab Walk

30 sec Mummies
6-10 Bench Spiderman Push Ups
10 Squats
10 Superman with Star
15 In and Outs
x2

"Freaky 40"

40 Box Jump Overs or Step Overs 

40 Pull Ups (jumping)
40 Kettlebell Swings

40 Reverse Alternating Lunges
40 Sit Ups
40 Push Ups
40 Reverse Hollow Rock or Superman
40 Wall Balls
40 Burpees

If finished early:
3-5 laps of Farmer's Walk, progressively heavier

Tuesday, October 25, 2016

Warm Up:

10 Arm Swings
8 ps Bird Dog
30 sec ps Pigeon with Lat Stretch
x1

8 Squats
8 Alternating Superman
8 Lunges
8 Plank Ups
x3

AMRAP 15
5 Manmaker Squat Variation: Push Up, Row L, Row R, Clean, Front Squat
8 Burpees
10 Walking Lunges
12 Hollow Rocks

35:15 x4 (10 min)
Wall Balls
Sky Diver Hold
Lateral Plank Walk

Thursday, October 27, 2016

Warm Up:

10 Squats to Hamstring Stretch
8 Reverse Crunch to Straddle
5 ps One Leg Deadlift
x1

10 Lunges
8 Walking Push Ups
15 Plank Saws
5 Burpees
x2

3 RFT:
15 DBU KB Thrusters
20 Russian Swings
10 ps Grasshoppers

-rest 3 min-

AMRAP 10
10 TRX Y's
12 Alternating Reverse Lunges
8 ps Lateral Raise in Side Plank
6 Sprawls

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

Monday, October 24, 2016

Warm Up:

Bear Crawl / High Kicks
10 Samson Lunges
10 Scorpions
x1

30 Skips
10 Squats
5 ps One Leg V-Up
x2-3

3 RFT:
75 Skips/DU
3x [8 Plate Ground to Overhead + 8 Plate OH Reverse Alternating Lunges + 8 V-Ups]

-rest 3 min-

AMRAP 12 
10 TRX Push Ups
15 Superman Flutter Kicks
15 Squats
10 Plank Ups

Saturday, October 22, 2016

Warm Up: (10 min)

8 Cat Camels
30 sec ps Lying Lat Stretch
10 Arm Circles
10 ps Ankle Rolls
x1

10 Squats
8 Cobras
5 ps Clock Lunges
5 ps One Leg V-Ups
x2

Partner Max Reps (20 min)
3:30 min per exercise, 30 sec rest between each.

KB Swings
Wall Balls
Pull Ups (jump/kip)
DBU KB Thrusters
Burpees

30:15 x3 (8 min) *if time/energy
Jump Lunges
Reverse Crunches
Superman Flutter Kicks
In and Outs

Thursday, October 20, 2016

Warm Up:

10 Scorpions
10 Bootstraps
5 Downward Dog to Upward Dog
x1

Bear Crawl / High Kicks
8 Lunges
10 Heel Touch Jumps
10 Hollow Rocks
x2

45:15 x3
Weighted Step Ups
Burpee Push Press
Russian Swings
TRX Rows
Farmer's Hold
Rest

AMRAP 8 Ladder 2's
DB Ground to Overhead
Jump Lunges (ps)
Tuck Ups

Wednesday, October 19, 2016

Warm Up:

30 sec ps Chest Opener 
8 ps Knee to Elbow
10 ps Ankle Rolls 
x1

8 Cobra
8 ps Side Plank Reach Unders 
10 ps Mountain Climbers
10 Lunges 
x2-3

AMRAP 12 Partner
7 Pull Ups (jumping, kipping)
8 Box Jumps or Step Ups
9 ps Grasshoppers

40:20 (12 min)
Inchworm Push Ups
Jump Lunges
Russian Twist
Wall Balls

Tuesday, October 18, 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
5 Sprawls
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:
25 In and Outs

Monday, October 17, 2016

Warm Up:

Pivoting Squats / High Knees
High Heels / Walking Lunge to Hamstring Stretch
10 Cobras
10 Bridges
15 Plank Saws
x2

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

AMRAP 10:
10 ps Reverse Lunge to Hop
10 Reverse Hollow Rock or Superman
20 Plank Jacks

Friday and Saturday, October 14 and 15, 2016

Warm Up: 

10 Scorpions

8 Bootstraps

10 Reverse Crunch to Straddle

x1

8 Squats

8 Cobras

8 Jump Lunges

8 ps Side Plank Reach Unders

x2

Strength #1 (12-14 min)
8  DB Thrusters
6 TRX Row 31X1

10 KB Good Mornings

40 Skips/DU

AMRAP 5 Ladder
KB Swings
Burpees

Strength #2 (8-10 min)

5 ps Reverse Lunges

8 DB Chest Press

8 ps Side Plank Dips 31X1

Thursday, October 13, 2016

Warm Up:

6 ps Quad Knee to Elbow

10 Iron Cross

15 Plank Saws

x1

10 Samson Lunges

10 Alternating Superman

10 Heel Touch Jumps

x3

Strength #1 (12 min)
7 Manmaker Step Ups
5 Pause Squats
7 SB / Ab Wheel Rollouts

Tabata:
DBU Thrusters / Burpees

Strength #2 (12 min)

6 ps One Arm Overhead Walking Lunges

6 Pull Ups

15 Russian Swings

6 ps Torsion Control

Tuesday, October 11, 2016

Warm Up:
10 Scorpions
8 Downward Dog to Upward Dog
10 Bootstraps
x1

10 Reverse Alternating Lunges
8 Walking Push Ups
8 Squats
10 Superman Flutters
x2

Strength #1 (8-10 min)
6 ps One Leg Double KB Deadlift
8 DB Thrusters
30-45 sec Weighted Plank

30:15 x 3 (6 min)
TRX Alligators
KB Swings
Jump Lunges

Strength #2 (10-12 min)
6 ps Stationary Lunges 31X1
6 Renegade Row with Push Up
10 ps Russian Twist
6 Burpees

Monday, October 10, 2016

Happy Thanksgiving! 

Warm Up: 

High Knees / High Heels x2

10 Squats

10 Reverse Crunch to Straddle 

10 Samson Lunges

10 ps Russian Twist 

10 Walking Push Ups

x1

Strength Superset 1 (6 min)

5 Pull Ups

5 ps Bulgarian Split Squats

Strength Superset 2 (6 min)

5-8 DB Push Press

8-10 DB Front Rack Squats

KB Flow - 30:0 x1 (5 min)

KB Russian Swings

Goblet Squats

Alternaing Swings

Orbit L

Reverse Alternating Lunges

Push Press

Orbit R

Full Swings

Plank

Strength Superset 3 (6 min)

8 BB or DB Bent Over Row

5 ps Floor Wipers

Finisher:

25 In and Outs

15 Heel Touch Jumps

5 ps Torsion Control 

x2

Saturday, October 8, 2016

Warm Up:

Bear Crawl / Inchworm
High Knees / High Heels
10 Squats with Hip Opener
10 Arm Swings
x1

5 Sprawls
10 Reverse Alternating Lunges
10 Russian Swings
10 Dolphin Push Ups
x2

"Terrible 20" 
20 KB Swings
20 Plate Overhead Walking Lunges
20 Wall Balls
20 Plate Ground to Overhead
20 Goblet Squats
20 Floor Plate Pullover
20 Plank Ups
x2

AMRAP 10
5 ps Renegade Row with Push Up
30-45 sec Wall Squat
10 Scissors

Friday, October 7, 2016

Warm Up:
10 Scorpions
10 Lateral Lunges
10 Reverse Crunch to Straddle
x1

5 Burpees
10 Superman Flutters
10 Sit Ups
x3

Tabata:
DB Thrusters / Sprawls

AMRAP 10
6 ps One Arm Overhead Walking Lunges
12 TRX/Ring Rows
6 One Leg Inchworm Push Ups
12 Tuck Ups

30:15 x 4
DB Ground to Overhead
Reverse Crunch
Candlesticks

Thursday, October 6, 2016

Warm Up:

10 Arm Swings
5 ps Downward Dog Calf Stretch 
10 Cat Camels
x1

10 Bridges
10 Superman to Star
10 Hollow Rocks
10 Heel Touch Jumps
x2

AMRAP 12 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).

Sumo Deadlift High Pull (ps) (1, 2, 3....)
Box Jumps or Step Ups (1, 2, 3....)
KB Swings (1, 2, 3....)
Skips or Double Unders (10, 20, 30....)

20:10 x 4 (6 min)

Push Ups

Hollow Hold

Goblet Squats

20:10 x 4 (6 min)

Burpees

Plank Jacks

Skipping 

Tuesday, October 4, 2016

Warm Up:

Walking Lunge to Pigeon / backwards walking lunges
10 scorpion
X1

8 Squats
8 Cobra
8 ps Side Plank Reach Unders
X2

40:20 x 3 (18 min)
Renegade Row
Reverse Alternating Lunges
Weighted Step Ups
Russian Twist
Wall Balls
Rest

AMRAP 7
5 Burpee Box Jumps
7 Thrusters
9 V-Ups

Monday, October 3, 2016

Warm Up:

4 ps Iron Cross

8 Bootstraps 

x1

8 Squats
8 Superman
8 Bridges
4 ps One Leg Deadlift
4 Burpees
x2

AMRAP 14:
14 Russian Swings
7 Inchworm Push Ups
14 KB Deadlift
7 ps DB Walking Lunges
14 Hollow Rocks

Tabatas:
Pull Ups / BW Squats
Push Press / Plank Ups