Russian Swings
Push Press
Reverse Lunges
1 Leg Deadlift
AMRAP 12:
15 KB Swings
10 Goblet Squats
5 ps Step Ups
40:20 x3
Wall Balls
TRX Rows
Broad Jumps
Scissors
Friday, 30 December 2016
Saturday, December 31, 2016
Warm Up:
10 reps each with a light KB, 2 rounds:
Squats
Russian Swings
Push Press
Reverse Lunges
1 Leg Deadlift
AMRAP 12:
15 KB Swings
10 Goblet Squats
5 ps Step Ups
40:20 x3
Wall Balls
TRX Rows
Broad Jumps
Scissors
Russian Swings
Push Press
Reverse Lunges
1 Leg Deadlift
AMRAP 12:
15 KB Swings
10 Goblet Squats
5 ps Step Ups
40:20 x3
Wall Balls
TRX Rows
Broad Jumps
Scissors
Wednesday, 28 December 2016
Thursday, December 29, 2016
Warm Up:
5 ps Downward Dog Opposite Reaches
10 Reverse Crunch to Straddle
Inchworm / Bear Crawl
x1
8 Squats
8 Sprawls
8 Band Pull Aparts
x2
4 RFT:
5 ps Renegade Row with Push Up
10 Burpees
15 Thrusters
20 DB Ground to Overheads
20 Hollow Rocks
-rest 3 min-
AMRAP 8-10
5 Inchworm Push Ups
10 KB Swings
15 Goblet Squats
5 ps Bench Side Plank Dips 31X1
5 ps Downward Dog Opposite Reaches
10 Reverse Crunch to Straddle
Inchworm / Bear Crawl
x1
8 Squats
8 Sprawls
8 Band Pull Aparts
x2
4 RFT:
5 ps Renegade Row with Push Up
10 Burpees
15 Thrusters
20 DB Ground to Overheads
20 Hollow Rocks
-rest 3 min-
AMRAP 8-10
5 Inchworm Push Ups
10 KB Swings
15 Goblet Squats
5 ps Bench Side Plank Dips 31X1
Tuesday, 27 December 2016
Wednesday, December 28, 2016
Warm Up:
8 ps Bird Dogs
8 Cat Camels
5 ps Downward Dog with Calf Stretch
x1
10 Squats
10 Plank Jacks
10 Lunges
10 Cobras
x2
40:20 x4 (16 min)
Wall Balls
Pull Ups
Tactical Lunges
Walking Push Ups
AMRAP 8
20 Russian Swings
10 ps Grasshoppers
5 Burpees
8 ps Bird Dogs
8 Cat Camels
5 ps Downward Dog with Calf Stretch
x1
10 Squats
10 Plank Jacks
10 Lunges
10 Cobras
x2
40:20 x4 (16 min)
Wall Balls
Pull Ups
Tactical Lunges
Walking Push Ups
AMRAP 8
20 Russian Swings
10 ps Grasshoppers
5 Burpees
Tuesday, December 27, 2016
Warm Up:
10 reps each with a light KB, 2 rounds:
One Arm Swings
Goblet Squats
Good Mornings
Swings
Forward Alternating Lunges
AMRAP 18 Partner:
80 KB Swings then AMRAP:
20 Foward Alternating Lunges
20 ps Renegade Rows
20 Box Jumps or Step Ups
*One partner working at a time.
30:15 x2
Goblet Squats
Hollow Rocks
Sky Diver
Burpees
One Arm Swings
Goblet Squats
Good Mornings
Swings
Forward Alternating Lunges
AMRAP 18 Partner:
80 KB Swings then AMRAP:
20 Foward Alternating Lunges
20 ps Renegade Rows
20 Box Jumps or Step Ups
*One partner working at a time.
30:15 x2
Goblet Squats
Hollow Rocks
Sky Diver
Burpees
Monday, 26 December 2016
Tuesday, December 27, 2016 (Core Circuit)
10 Squats with Hip Opener
10 Hollow Rocks
10 Lunges
10 Plank Ups
x3
AMRAP 8:
4 Manmakers
8 Front Rack Squats
8 Reverse Crunches
30:15 x4
Wall Balls
Hollow Hold
DB Ground to Overhead
Plank Ups
BOSU T's
Rest
Core Finisher:
25 Plank Jacks
Sunday, 25 December 2016
Monday, December 26, 2016
"12 Days of Christmas"
Warm Up
5 Downward Dog to Upward Dog
5 Push Ups
10 Squats
10 Superman
10 Hollow Rocks
5 Downward Dog to Upward Dog
10 Scorpions
x1
5 Push Ups
10 Squats
10 Superman
10 Hollow Rocks
x2
This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.
Complete the workout as fast as possible. 35 minute time cap.
1. T Push Up
2. Burpees
3. Renegade Rows (ps)
4. DB Push Press
5. Box Jumps
6. Pull Ups
7. Russian KB Swings
8. Grasshoppers (ps)
9. Reverse Hollow Rocks
10. Thrusters
11. V-Ups
12. Jump Lunges (ps)
Compare your score to last year.
This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.
Complete the workout as fast as possible. 35 minute time cap.
1. T Push Up
2. Burpees
3. Renegade Rows (ps)
4. DB Push Press
5. Box Jumps
6. Pull Ups
7. Russian KB Swings
8. Grasshoppers (ps)
9. Reverse Hollow Rocks
10. Thrusters
11. V-Ups
12. Jump Lunges (ps)
Compare your score to last year.
Thursday, 22 December 2016
Sunday, 18 December 2016
Monday, December 19, 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
10 Bootstraps10 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
Thursday, 15 December 2016
Tuesday, 13 December 2016
Tuesday, December 13, 2016 (Core Circuit)
Warm Up:
10 Arm Swings
10 ps Leg Swings
10 Reverse Crunch to Straddle
x1
10 Side to Side Hops
5 ps Side Plank Reach Unders
8 Squats + Lunge, Lunge
30 sec Sky Diver
x2
40:20 x3
Russian Swings
Russian Twist
BOSU Lateral Jumps
Torsion Control
Reverse Lunge to Hop (switch halfway)
AMRAP 8
5 ps One Arm Thruster
10 Plank Ups
6 ps Renegade Row
10 Arm Swings
10 ps Leg Swings
10 Reverse Crunch to Straddle
x1
10 Side to Side Hops
5 ps Side Plank Reach Unders
8 Squats + Lunge, Lunge
30 sec Sky Diver
x2
40:20 x3
Russian Swings
Russian Twist
BOSU Lateral Jumps
Torsion Control
Reverse Lunge to Hop (switch halfway)
AMRAP 8
5 ps One Arm Thruster
10 Plank Ups
6 ps Renegade Row
Sunday, 11 December 2016
Monday and Tuesday, December 12 and 13, 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 (10-12 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
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 (10-12 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
Saturday, December 10, 2016
Warm Up:
5 Downward Dog to Upward Dog
15 Plank Saws
10 Samson Lunges
x1
10 Squats with Hip Opener
6 Walking Push Ups
8 Supermans
8 Sprawls
x2
30:15 x3 (12 min)
Alternate between the two exercises. Rest 1 min between couplets.
Pull Ups
Push Ups
Wall Balls
Burpees
KB Swings
KB Squats
AMRAP 11
12 Plate Ground to Overhead
14 Plate Overhead Walking Lunges
14 Reverse Hollow Rocks
12 Hollow Rocks
15 Plank Saws
10 Samson Lunges
x1
10 Squats with Hip Opener
6 Walking Push Ups
8 Supermans
8 Sprawls
x2
30:15 x3 (12 min)
Alternate between the two exercises. Rest 1 min between couplets.
Pull Ups
Push Ups
Wall Balls
Burpees
KB Swings
KB Squats
AMRAP 11
12 Plate Ground to Overhead
14 Plate Overhead Walking Lunges
14 Reverse Hollow Rocks
12 Hollow Rocks
Wednesday, 7 December 2016
Thursday, December 8, 2016
Warm Up: (10 min)
10 Samson Lunges
10 Cat Camels
5 Inchworm Push Ups
x1
5 ps Side Plank Reach Unders
10 Cobras
10 Squats
x3
AMRAP 12
5 Manmakers
5 ps Reverse Alternating Lunges
8 Burpees
Tabata (4 min)
Squats - Bottom to Bottom
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
10 Samson Lunges
10 Cat Camels
5 Inchworm Push Ups
x1
5 ps Side Plank Reach Unders
10 Cobras
10 Squats
x3
AMRAP 12
5 Manmakers
5 ps Reverse Alternating Lunges
8 Burpees
Tabata (4 min)
Squats - Bottom to Bottom
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
Tuesday, 6 December 2016
Tuesday, December 6, 2016
Warm Up:
8 ps Bird Dog
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle
x1
10 Lunges
10 Plank Ups
10 Jump Squats
10 Mountain Climbers
x2
45:15 x 3
TRX Alligators
Tactical Lunges
Sprawls
Lateral Plank Walk
Wall Balls
AMRAP 8
15 Russian Swings
8 Squats
50 Skips / 25 Double Unders
8 ps Bird Dog
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle
x1
10 Lunges
10 Plank Ups
10 Jump Squats
10 Mountain Climbers
x2
45:15 x 3
TRX Alligators
Tactical Lunges
Sprawls
Lateral Plank Walk
Wall Balls
AMRAP 8
15 Russian Swings
8 Squats
50 Skips / 25 Double Unders
Tuesday, December 6, 2016 (Core Circuit)
Warm Up:
8 ps Bird Dog
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle Stretch
x1
10 Lunges
10 Plank Ups
10 Jump Squats
10 Mountain Climbers
x2
45:15 x 3
Wall Balls
Farmer's Hold
Russian Swings
Lateral Plank Walk
TRX Rows
AMRAP 7
6 ps Walking Lunges
12 Tuck Ups
6 ps Grasshoppers
8 ps Bird Dog
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle Stretch
x1
10 Lunges
10 Plank Ups
10 Jump Squats
10 Mountain Climbers
x2
45:15 x 3
Wall Balls
Farmer's Hold
Russian Swings
Lateral Plank Walk
TRX Rows
AMRAP 7
6 ps Walking Lunges
12 Tuck Ups
6 ps Grasshoppers
Sunday, 4 December 2016
Monday, December 5, 2016
Warm Up:
Pivoting Squats / Bear Crawl
6 Bootstrap Hops
x1
10 Plank Ups
10 Lunges
10 Cobras
10 Lateral Jumps
x2
45:15 x3 (15 min)
TRX Chest Press
Tactical Lunges
Pivoting Squats / Bear Crawl
6 Bootstrap Hops
x1
10 Plank Ups
10 Lunges
10 Cobras
10 Lateral Jumps
x2
45:15 x3 (15 min)
TRX Chest Press
Tactical Lunges
Lateral Plank Walk
Bent Over Row
Farmer's Hold
AMRAP 8
15 Russian Swings
8 Squats
50 Skips / 25 Double Unders
Bent Over Row
Farmer's Hold
AMRAP 8
15 Russian Swings
8 Squats
50 Skips / 25 Double Unders
Friday, 2 December 2016
Saturday, December 3, 2016
Warm Up:
8 Scorpions
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle
x1
Burpee Broad Jumps / Jog
10 Superman Flutter Kicks
8 ps Side Plank Reach Under
x3
21-15-9
Plate Ground to Overhead
Box Jumps or Step Ups
Hand Release Push Ups
V-Ups
-rest 3 minutes-
AMRAP ~12
10 KB DBU Thrusters
5 ps Alternating One Arm KB Swings
10 Pull Ups or Jumping Chest to Bar Pull Ups
10 ps Side Plank Dips
8 Scorpions
5 ps Downward Dog Calf Stretch
10 Reverse Crunch to Straddle
x1
Burpee Broad Jumps / Jog
10 Superman Flutter Kicks
8 ps Side Plank Reach Under
x3
21-15-9
Plate Ground to Overhead
Box Jumps or Step Ups
Hand Release Push Ups
V-Ups
-rest 3 minutes-
AMRAP ~12
10 KB DBU Thrusters
5 ps Alternating One Arm KB Swings
10 Pull Ups or Jumping Chest to Bar Pull Ups
10 ps Side Plank Dips
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