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January 13, 2020

Monday

2 Rounds:

- 5 Broad Jumps/Burpee Broad Jumps

- 5 Pull Ups/5 Cable Lat Push Downs

10 minute AMRAP: 

- 25 ft Broad Jumps/Burpee Broad Jumps

- 25 ft Plate Push OR Lunges

- 100 ft Farmer Carry

- 25 ft Broad Jumps/Burpee Broad Jumps

- 25 ft Plate Push OR Lunges

Wednesday

4 Roun...

January 6, 2020

Happy New Year!!!

Monday

3 Rounds:

- 30 sec Goblet Squats

- 30 sec Good Mornings

- 30 sec Front/Overhead Squats

- 30 sec DB 1-Arm Rows (1 Leg option), per side

3 Rounds:

- 30 sec Burpees

- 30 sec Half Burpees

- 30 sec Slider Adductors, per side

- 30 sec Slider Leg Curls

Wednesday

3...

December 23, 2019

December 23

12 Days of Christmas!

- 1 min Slider Mt. Climbers

- 2 min Versa Climber

- 3 min Row

- 4 min Treadmill

- 5 Bag over Burpees

- 6 Shoulder Presses

- 7 Dumbbell Thrusters

- 8 Med Ball/Bosu Push Ups

- 9 Pull Ups

- 10 Box Jumps/Step Ups

- 11 Reverse Crunches

- 12 Double Crunc...

December 16, 2019

Monday 

Warm-Up: 5 Back Lunges, per leg; Lunge Stretches; Down & Up Dog

3 Rounds:

- 0.25 mile/2 min on Treadmill 

- 10 Thrusters

3 Rounds: 

- 20 Double Crunches (aiming to lift shoulders & hips)

- 10 Push Ups

3 Rounds:

- 30 sec Bicycles

- 30 sec Box Jumps

Friday

Hearts: Burpe...

December 11, 2019

Wednesday

Hearts: Crunches

Diamonds: Lying Leg Raises

Clubs: Push Ups

Spades: Butterfly Sit Ups

Friday

3 Rounds:

- 250 M Row

- 10 Curl Thrusters

3 Rounds:

- 10 Dips/Tricep Push Downs

- 5 Chin Ups/ Underhand Lat Pull Downs

- 10 Close Hand Push Ups

Saturday

Warm-Up

- Donkey Complex

3 Ro...

December 4, 2019

Wednesday

3 Rounds:

- 10 Slider Adductors, per leg

- 10 Side Lunges, per leg

3 Rounds:

- 10 Box Step Ups, per leg

- 20 (total) Side Jumps over punching bag/rope
3 Rounds: 

- 10 Thrusters

- 45 sec Treadmill (no motor)

Friday

3 Rounds:

- 1 min Rower

- 1 min Push Ups/Front Plank

4 Rou...

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