Tuesday, January 31, 2017

Warm Up:
8 Squats with Hip Opener
5 ps Lateral Plank Walks
8 Superman Stars
8 ps Side Plank Reach Unders
x2-3

40:20 x3 (12 min)
Wall Balls
Renegade Rows
Front Squats
Lateral Hurdle Jumps

30:10 x3 (6 min)
In and Outs
Bear Plank
V-Ups

20:10 x5 (5 min)
Burpees / KB Swings

Tuesday, January 31, 2017 (Core Circuit)

Warm Up:
8 Squats with Hip Opener
5 ps Lateral Plank Walks
8 Superman Stars
8 ps Side Plank Reach Unders
x2-3

40:20 x3 (12 min)
Wall Balls
Renegade Rows
Front Squats
Lateral Hurdle Jumps

30:10 x3 (6 min)
In and Outs
Bear Plank
V-Ups

Tabata (4 min)
Burpees / Plank Jacks

Body Line Drills (6 min)
60:00 x1
Side Plank L
Plank
Side Plank R
Reverse Plank
Superman
Hollow

Monday, January 23, 2017

Warm Up:
8 ps Shoulder Stir the Pot 
3 ps Hip Mobility Hops
10 Reverse Crunch to Straddle
x1

8 Squats
8 Superman Flutters 
8 Lunges
8 Hollow Rocks
x2

Strength (10 min)
5 ps Stationary Lunges
5 TRX Rows 31X1
45 sec Farmer's Hold

AMRAP 10
3 Inchworm Push Ups
6 Heel Touch Jumps
9 Tuck Ups
12 Wall Balls
15 KB Deadlifts

Core: 30:10 x2-3 (4-6 min)
In and Outs
Plank Ups
Hollow Hold

Saturday, January 21, 2017

Warm Up:

10 Arm Swings
10 Leg Swings
10 ps Ankle Rolls
15 Plank Saws
x1

10 Lunges
8 Walking Push Ups
10 TRX Rows
10 Bridges
x2

30:15 x4 (8 min)
Renegade Row
Thrusters
Inchworm Push Ups

Tabata: 
Active Plank / Heel Touch Jumps

14-12-10-8
KB Swings
Reverse Alternating Lunges
Pull Ups
Box Jumps or Step Ups
Grasshoppers (ps)

Thursday, January 19, 2017

Warm Up:
10 Squats + Hip Opener
8 Superman Stars
5 Downward Dog to Upward Dog
3 ps Clock Lunges
10 Sit Ups
x2

Strength (12 min)
5 Pause Goblet Squats (3 sec)
8 Bent Over Row
5 Push Press
1 Lap Farmer's Walk

5 RFT:
10 DB Thrusters
8 ps Renegade Row
16 Walking Lunges
14 Hollow Rocks

Friday, January 20, 2017

Warm Up:
Walking Lunges / Backwards Walking Lunges
Crab Walk / Broad Jumps
5 Cat Camels
5 ps Bird Dogs
x1

10 Squats
10 Cobras
10 Hollow Rocks
x2

30:15 x 3 (15 min)
1. Pull Ups + Goblet Squats
2. Wall Balls + Burpees
3. Russian KB Swings + Jump Lunges
4. Push Ups + Skipping

15-12-9
DB Ground to Overhead
Jump Squats
Burpees
Plank Ups

Wednesday, January 18, 2017

Warm Up: 

10 Samson Lunges
Pivoting Squats / Bear Crawl
x1

8 TRX Rows
8 Jump Lunges
8 Hollow Rocks
8 Push Ups
x2

Strength (10 min)
5 ps Bulgarian Split Squats
5 Pull Ups
5-8 Ab Wheel/SB Rollouts

AMRAP 10
E2MOM = 3 Manmakers

12 KB Swings
6 KB Squats
3 Burpees
12 V-Ups

Monday, January 16, 2017

Warm Up: 

8 ps Bird Dog
5 ps Downward Dog Reaches
10 Reverse Crunch to Straddle
x1

10 Lunges
10 Plank Ups
10 Jump Squats
10 ps Mountain Climbers
x2

40:20 x3
TRX Alligators
Tactical Lunges
Sprawls
Lateral Plank Walk
Wall Balls

AMRAP 7
8 KB Swings
5 DBU KB Thrusters
10 Tuck Ups

25:10 x2
In and Outs
Active Plank
Flutter Kicks

Saturday, January 14, 2017

Warm Up:

10 Squats with Hip Opener
Forward Walking Lunges / Backwards Walking Lunges
High Kicks / Bear Crawl
x1

6 Walking Push Ups
8 Superman Stars
10 Sit Ups
x3

AMRAP 6
6 Burpees
10 DB Ground to Overhead
6 ps Grasshoppers

Technique: (3 min)
2KB Swings

45:15 x3 (18 min)
Wall Balls
TRX Rows
Walking Lunges
In and Outs
2KB Swings
Rest

Friday, January 13, 2017

Warm Up:
10 Squats with Hip Opener
Forward Walking Lunges / Backwards Walking Lunges
High Kicks / Bear Crawl
x1

5 Inchworm Push Ups
8 TRX Rows
10 Hollow Rocks
x3

3 rounds of 3 min on, 1.5 min off of: (12 min)
10 KB Swings
8 Goblet Squats
6 (3 ps) Weighted Step Ups

30:30 x4 

Jumping Pull Ups

DB Push Press

Burpees

 

Thursday, January 12, 2017

Wednesday, January 11, 2017

Warm Up: 

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

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

30:15 x4
180 degree Jump Squats
Plank Jacks
DBU KB Push Press
Pull Ups

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

Monday, January 9, 2017

Warm Up:
5 Downward Dog to Upward Dog
Walking Lunges with Cradle / Broad Jumps
x1

8 Squats
8 Superman
8 Plank Ups
x3

AMRAP 14 Ladder 2's
Jump Lunges (ps)
KB Swings
Hand Release Push Ups
Tuck Ups

Tabata (4 min)
Renegade Rows

30:15 x3-5 (6-10 min)
Pull Ups
Reverse Crunch
Wall Balls

Saturday, January 7, 2017

Warm Up:
10 Samson Lunges
Bear Crawl/High Knees
Pivoting Squats/Burpee Broad Jumps
15 Plank Saws
x2

Strength Circuit (25 min)
5 Chin Ups
5 Double Pause Squats (3 sec each position)
5 ps Alternating Shoulder Press
5 ps Bulgarian Split Squats
2-4 Legless Rope Climbs
5 ps Torsion Control

Intermission @12 min
10 Burpees
15 KB Swings
10 Push Ups
20 Jump Lunges
x2

Wednesday/Thursday, January 4, 5, 2017

Warm Up: 

8 ps Bird-Dog
5 ps Downward Dog Reaches
8 Reverse Lunges to Straddle 
x1

5 ps Lateral Plank Walk 
8 Squats
8 Superman 
8 Jump Lunges 
x2

Strength #1
5 Front Squat + Lunge, Lunge
5-8 DB Bent Over Row
10 KB Swings

Tabata: 
Thrusters/Burpees

Strength #2
5-8 ps Pistol Squats
8 DB Push Press
3-5 Dragon Flags
6 Burpee Brand Jumps

Tuesday, January 3, 2017

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 #1 (12 min)
5 ps 2KB One Leg Deadlift
6-10 KB Pause Push Ups
5 TRX Rows 13X1

30:15 x3 (6 min)
Sprawls
DBU KB Thruster
Flutter Kicks

Strength #2 (8 min)
6 Switch Grip Pull Ups
6 ps One Leg Step Ups
1 Lap Farmer's Walk

Tuesday, January 3, 2017 (Core Circuit)

Warm Up: 

8 ps Bird Dog
5 ps Downward Dog Reaches
8 Reverse Crunch to Straddle
x1

5 ps Lateral Plank Walk
8 Squats
8 Supermans
8 Jump Lunges
x2

30:15 x3 (6 min)
SB Plank - Stir the Pot
DBU KB Thrusters
Pull Ups

30:15 x4 (8 min)
T Push Ups
KB Swings
Flutter Kicks

AMRAP 7
7 ps One Arm Overhead DB Walking Lunges
7 Burpees
7 ps One Leg V-Ups
7 ps One DB Renegade Row

January 2, 2017

HAPPY NEW YEAR! 

Warm Up:

5 ps Side Plank Reach Unders
10 Samson Lunges
10 Alternating Superman
8 Squats with Hip Opener
x3

3x:
10 Pull Ups
10 Squats
15 KB Swings
15 Hollow Rocks

2x:
12 ps Alternating Step Ups
1 Lap Farmer's Walk
15 Wall Balls
12 Sprawls

3x:
10 ps Forward Alternating Lunges
5 Manmakers
15 Plank Ups

Finisher:
15 Burpee Broad Jumps