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February 24, 2020

Monday

15 minutes of: 

- 1/4 mile Run/Walk OR 250 M Rower OR 2 minutes Cardio of Choice

- Slider Feet Drags forward and back OR 1 min Plank Surrenders

- 15 Double Crunches

- 15 Bicycles, per side

- 10 Ab Twists per side, with pause in the middle to align back posture

Wednesda...

February 18, 2020

Wednesday 

15 minutes:

- Farmer Carries down hallway

- 1 min Wall Squat

- Farmer Carries back

- 10-20 Box Jumps/Step Ups

Friday

15 minutes:

- 5 Chin Ups/Underhand Lat Pull Downs/Negatives

- 10 Curl Thrusters

- 10 Dips/Cable Push Downs

February 10, 2020

Monday

3 Rounds:

- 45 sec Battle Rope

- 45 sec Box Jumps OR Step Ups

3 Rounds:

- 45 sec Push Ups

- 45 sec Arm Haulers

3 Rounds:

- 45 sec Jump Rope

- 45 sec Burpees

Wednesday

12-10-8-6-4:

- Bent Over Rows

- Front Squats with Dumbbells

- Thrusters 

20-15-12-10-8:

- Close Hand Push Ups

- ...

February 3, 2020

Monday

15 minutes of: 

- Farmer Carry down hall way

- 10 Sumo Deadlifts 

- 5 Pull Ups OR 15 second Hang

- Farmer Carry back 

- 10-20 Push Ups

Wednesday 

Warm-Up: Donkey Complex

15 minutes of:

- 10 Lunges, per leg

- 10 Double Crunches

- 10 Bicycles, per side

- 10-20 Slider Leg Curls

...

January 29, 2020

Monday

20-15-10-8 X

- Dumbbell Curls

- Dumbbell Shoulder Press

- Curl Thrusters

- Close-Hand Push Ups

Wednesday

Perform each exercise to the song, "Bring Sally Up," moving up when the song says "up" and down when the songs says "down."

"Bring Sally Up, Bring Sally Down" S...

January 21, 2020

Wednesday

4 Rounds:

- 45 seconds Battle Ropes

- 45 seconds Box Jumps/Alternating Box Step Ups

- 45 seconds Burpees

- 45 seconds Thrusters

Friday

Flipping through a deck of cards, perform repetitions of the number on the card, going 2-14 reps (Jack=11, Queen=12, King=13, Ace=1...

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