Thursday, December 1, 2016

Warm Up:

10 Arm Swings
10 ps Leg Swings
10 Bootstraps
15 Plank Saws
x1

8 Jump Squats
8 Reverse Hollow Rocks
5 ps One Leg V-Up
x3

40:20 x 4 (12 min)
Weighted Step Ups
Renegade Rows
Wall Balls

AMRAP 11
6 Burpee Box Jumps
6 ps Alternating Sumo Deadlift High Pull
12 ps Grasshoppers

Tabata:
Jump Lunges / Leg Lower Levels

Wednesday, November 30, 2016

Warm Up: 

5 Downward Dog to Upward Dog
10 ps Ankle Rolls
Bear Crawl / Crab Walk
High Kicks / Broad Jumps
x1

10 DB/KB Good Mornings
10 Lateral Plank Walks
10 Squats
x3

Tabata:
Russian Swings / Heel Touch Jumps

AMRAP 9
5 Inchworm Push Ups
8 Burpees
10 V-Ups

Tabata: 
Weighted Jump Squats / X-Squats

AMRAP 3
Manmakers

Tuesday, November 29, 2016 (Core Circuit)

Warm Up:

10 Scorpions
10 Reverse Crunch to Straddle
10 Samson Lunges
x1

8 Squats
8 Hollow Rocks
8 Supermans
x3

AMRAP 10 Ladder 2's
KB Swings
Burpees
V-Ups

40:20 x3 (15 min)
Push Ups + Shoulder Taps
Jump Lunges
MB Throw Sit Ups
BOSU Straddle Jumps
Plank Jacks

Monday and Tuesday, November 28 and 29, 2016

Warm Up:
10 Scorpions
10 Samson Lunges
10 Reverse Crunch to Straddle
10 Squat to Hamstring Stretch
x1

5 Push Ups
5 Sit Ups
5 Heel Touch Jumps
x3

AMRAP 12 Ladder 2's:
KB Swings
Burpees
Squats

30:15 x3 (6 min)
Push Ups with Alternating Shoulder Taps
Jump Lunges
MB Throw Sit Ups

30:15 x3 (6 min)
BOSU Straddle Jumps
DB Ground to Overhead
Plank Jacks

Saturday, November 26, 2016

Warm Up:
10 Arm Swings
5 Downward Dog to Upward Dog
10 Iron Cross
x1

8 ps Side Plank Reach Unders
5 ps One Leg Deadlift
10 Alternating Supermans
10 Squats
x2

Strength Circuit #1 (12 min)
5 ps 2KB Deadlift
5-7 TRX Rows 31X1
5-7 Reverse Lunge to Press

Tabata
Thrusters

Strength Circuit #2 (12 min)
6 Switch Grip Pull Ups
6 ps One Leg Step Ups
30-45 sec Farmer's Hold
12 Wall Balls

Friday, November 25, 2016

Warm Up:
10 Arm Circles
20 Plank Saws
10 Walking Push Ups
x1

Pivoting Squats / High Kicks
10 Sit Ups
10 Samson Lunges
x2

Strength #1 (12 min)
6 ps 3 Point Row
6 ps Stationary Lunges 31X1
6 DB Shoulder Press
10 Hanging Leg/Knee Raise

AMRAP 3:
Manmakers

Strength #2 (12 min)
8 Pivoting Goblet Squats
8 SB Chest Fly
1 Lap per arm Farmer's Walk

Thursday, November 24, 2016

Warm Up:

10 Scorpions
10 Reverse Crunch to Straddle
8 ps T Spine Rotations
x1

8 Squats
8 Sprawls
8 Lunges
10 Hollow Rocks
x2

Strength Circuit #1 "Deconstructed Manmakers" (14 min)
8-10 Push Ups (Bench, Decline, SB)
6 ps Renegade Row KB or DB
6-8 Push Press
10 DB/KB Front Squats

AMRAP 4
4 KB Swings (go heavy!)
4 Burpees (go fast!)

Strength #2
8 ps Bulgarian Split Squats
30 sec Bar Hang (or Static Hold with DBs)
8 ps Ab Wheel or SB Rollouts
5 BOSU T's

Monday, November 21, 2016

Warm Up:
10 Alternating Supermans
10 Bridges
20 Plank Saws
High Knees / High Heels
Bear Crawl / Crab Walk
Walking Lunges / Pivoting Squats 
x1

Strength Circuit #1
5-8 ps BOSU Front Lunges
5-8 Chin Ups
10/5 ps 2DB Rotational Thrusters
10 Russian Swings

Tabata:
Jump Lunges / Plank Ups

Strength Circuit #2
8 ps Bench Plank Rows
8-12 SB Hamstring Curls - 2 or 1 Leg
8 TRX Pike or Jacknife
12 Jump Squats

Saturday, November 19, 2016

Warm Up:

- 10 Samson Lunges
- 10 TRX or Ring Rows or Superman
- 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 Pull Ups or Chin Ups
- 25 KB Swings
- 25 Prison Push Ups (8 cycles through + 1 extra push up)
- 25 Prisoner Squats
- 25 Pike Press or HSPU
- 25 Sit Ups

"Deck of Cards" Finisher
Draw a card for the number of reps for each exercise:
- Sprawls
- KB Goblet Squats
- Burpees
- Hollow Rocks

Thursday, November 17, 2016

Warm Up:

10 Scorpions
30 sec ps Chest Opener
8 Cat Camels
x1

Bear Crawl / Crab Walk
10 Squats 
8 ps Plank Circles
5 Burpees
x2

40:20 x3 (15 min)
Wall Balls
TRX/Ring Rows
Tactical Lunges
BOSU Lateral Jumps
Sumo Deadlift High Pull

AMRAP 8
12 Squats
12 KB Swings
6 Sprawls

6 V-Ups 

Tuesday, November 14, 2016

Warm Up:

10 Samson Lunges
8 Downward Dog to Upward Dog
x1

10 Vertical Jump
5 Inchworm Push Ups
10 Alternating Superman
10 Squats
10 Plank Ups
x2

AMRAP 13
16 Walking Lunges (8ps)
10 Burpees
16 Hollow Rocks

Tabata:
Renegade Row / Goblet Squats

Tabata: 
Push Ups Levels / Superman Hold

Monday, November 14, 2016

Warm Up:

10 Iron Cross
45 sec Bridge
10 Reverse Crunch to Straddle
x1

12 Jump Squats
6 Inchworm Push Ups
12 Hollow Rocks
6 Sprawls
x2

5 Rounds for Time:
15 KB Swings
15 Push Ups
15 Box Jumps / Step Ups

AMRAP 12-14
10 TRX Reverse Flys
45 sec Weighted Wall Squat
10 Reverse Crunch
45 sec Cobra
12 ps BOSU Plank Opposite Knee to Elbow

Saturday, November 13, 2016

Warm Up: 

10 Arm Swings
10 ps Leg Swings
10 ps T Spine Rotates
x1

10 Superman Stars
10 Squats
5 Sprawls
8 ps Side Plank Stars
x2-3

30:15 x4 
180 degree Jump Squats
Sit Up Ball Toss
DBU KB Push Press
Reverse Hollow Rocks

For Time:
15 Burpees
20 Walking Lunges
40 Skips / DU
50 KB Swings
40 Skips / DU
20 Thrusters
15 Inchworm Push Ups

* 15 min time cap.

Thursday, November 10, 2016

Warm Up:

10 Scorpions
30 sec Boat
10 Cat Camels
x1

3 ps Clock Lunges
6 Inchworm Push Ups
8 Squats
10 Heel Touch Jumps
x2

40:20 x 4 (16 min)
BOSU Burpees
KB Swings
Jump Lunges
Renegade Row

10-1
DB Thrusters
Burpees
One Leg V-Ups (ps)

If time:
1 Lap 1 Arm Farmer's Walk (ps)
8 Hand Release Push Ups
x2-3

Tuesday, November 8, 2016

Warm Up:

5 ps Standing Rotates

8 ps Quad. Thoracic Rotates

10 ps Ankle Rolls

x1

Walking Lunges / Backwards Walking Lunges 

10 Supermans

10 Squats

10 Hollow Rocks

x2

AMRAP 10 Ladder 2's

Jump Lunges (ps)

Plate Ground to Overhead

Hand Release Push Ups

30:30 x3 (12 min)

Box Jumps / Step Ups

Pull Ups (jump/kip)

Skipping / DU

Wall Balls

Core Finisher: 

10 V-Ups

10 Hollow Rocks

10 ps Plank Circles

10 Plank Ups

Tuesday, November 8, 2016

Warm Up:

5 ps Standing Rotates

8 ps Quad. Thoracic Rotates

10 ps Ankle Rolls

x1

Walking Lunges / Backwards Walking Lunges 

10 Supermans

10 Squats

10 Hollow Rocks

x2

AMRAP 10 Ladder 2's

Jump Lunges (ps)

Plate Ground to Overhead

Hand Release Push Ups

30:30 x3 (12 min)

Box Jumps / Step Ups

Pull Ups (jump/kip)

Skipping / DU

Wall Balls

Core Finisher: 

10 V-Ups

10 Hollow Rocks

10 ps Plank Circles

10 Plank Ups

Thursday, November 3, 2016

Warm Up:
10 Scorpions
8 Cat Camels
10 Shoulder Rolls
x1

Walking Lunges / Pivoting Squats
5 Inchworm Push Ups
10 Bridges
x2

Strength #1 (12 min)
6 Pull Ups
3 reps of the complex: DB Front Squat + Thruster + DB Front Squat
10 ps Russian Twist

AMRAP 5 Ladder
1 KB Swing
1 Push Up

+1 rep each round

Strength #2 (12 min)
6 ps 3 Point Row
6 ps Reverse Lunge to Press
10 Hanging Leg/Knee Raises or V-Sit Ups
12 Wall Balls