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October 28, 2019

Monday

3 Rounds:

- 1 min Battle Ropes

- 1 min Box Jumps

3 Rounds:

- 1 min Row

- 1 min Front Plank

3 Rounds:

- 1 min Versa Climb

- 1 min Wall Squat

Wednesday

15 minutes:

- Farmer Carry, just left side, down hallway

- Farmer Carry, just right side, down hallway

- 10 Seated Cable Rows

-...

October 21, 2019

Monday

15 minutes:

- 20 Slider Leg Curls

- 10 Lunges, per leg

- 5 Pull Ups/Lat Pull Downs

- 1 min Wall Squat

Wednesday 

3 Rounds:

- 6 Chin Ups/Underhand Lat Pull Downs

- 10 Dips/Tricep Push Downs

- 10 Burpees

- 20 Push Ups

- 20 Sit Ups

Friday

Hearts: V-Ups

Diamonds: Prone Overhead Ar...

October 18, 2019

Sorry, I didn't post Tuesday! This is what we've almost completed for work-outs this week. For those who missed Wednesday and Thursday, it's not too late ;) 

Wednesday

3 Rounds:

- 10 Bulgarian Lunges, per leg

- 10 Romanian Dead lifts, per leg

- 10 (total) Star Sit Ups (5/si...

October 7, 2019

Monday

3 Rounds: 

- 20 Burpees

- 10 Seated Dumbbell Military Press

- 20 Air/Jump Squats

- 15 Dumbbell Lateral Raises

- 15 Easy Bar Front Squats

September 30, 2019

Monday

3 Rounds:

- 45 sec Battle Ropes

- 45 sec Front Plank

3 Rounds:

- 45 sec Versa Climber

- 45 sec Wall Squat

3 Rounds:

- 45 sec Slider Leg Curls

- 45 sec Bicycles

Wednesday

3 Rounds:

- 10 Slider Leg Adductions, per side

- 10 V-Ups

- 30 sec Back Plank/Back Bridge with Stability o...

September 23, 2019

Wednesday 

3-4 Rounds:

- 10 Step Ups, per leg

- 1 min Slider Mt. Climbers

- 10 Slider Adductor Slides, per leg

- 1 min Rower

Friday

Hearts: Burpees

Diamonds: Cable Back Flyes, palms down

Clubs: Push Ups

Spades: Cable Back Flyes, palms up

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