5 Singles - MAX Deadlifts
Start at 135lbs. add weight each set (last set should feel like you can’t go any heavier, if not, add weight and do another set)
5 Sets of 10 Alternating Lunges with Bar
Start at 45lbs add weight each set
5 Sets of 10 Stiff Leg Deadlifts
Start at 45lbs and go up slowly (use this as a stretch in addition to a weight exercise, weight should be heavy but you shouldn’t be straining)
# of Rounds In 30 Minutes
Row 500 Meters
10 x Dumbbell Thrusters
15 x Single Leg N Ups
20 x Side Crunches
25 x Sumo Deadlift High Pulls (65lbs for women/ 95lbs for men)
5 Rounds
10 x Renegade Rows
10 x Side to Side Push Ups over aerobic box or bosu
10 x High End Windmills
10 x Side Step 2 Arm Swings
10 x Box Jumps
5 Sets of 3 Bent Over Rows
Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 3 Barbell Shrugs
Start at 135lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 10 Good Mornings
Start at 45lbs and add weight each set (this should be moderately heavy but not to where you’re struggling to come back up)
# of Rounds In 30 Minutes
150 Single Unders
10 x Low Rows
10 x Side to Side Bench Jumps
10 x Four Count Bicycle Crunches
10 x Alternating Rows
10 x Kettlebell Overhead Squats – Each Side
Boxing Workout
8 Rounds
3 Minutes Work / 30 Seconds Rest
1st Minute – Regular Speed, All Combinations
2nd Minute – All jab and cross as fast as you can
3rd Minute – All 3 – 4 punch/kick combinations as hard as you can
10 x Power Clean/ Front Squat/ Push Presses
10 x Alternating V Ups
10 x Kettlebell Side Lunges
10 x Four Count Russian Twists with medicine ball
10 x Kettlebell Lunge Presses
5 Sets of 3 Bent Over Rows
Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 3 Barbell Shrugs
Start at 135lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 10 Good Mornings
Start at 45lbs and add weight each set (this should be moderately heavy but not to where you’re struggling to come back up)
# of Rounds in 30 Minutes
100 Single Unders
5 x Pull Ups
10 x Get Up Sit Ups
15 x Slam Balls
20 x Deadlifts (135lbs for women / 185lbs for men)
# of Rounds In 30 Minutes
15 x 2 Kettlebell 2 Arm Swing
15 x Level 1 Figure Eights
15 x 2 Arm Pop Cleans
15 x Pass Through Reverse Lunges
5 Rounds
.25 mile run
15 x Four Count Flutter Kicks
15 x Four Count Bicycle Crunches
15 x Four Count Scissor Kicks
15 x Single Leg N Ups
5 Sets of 3 Back Squats
Start at 135lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 10 Weighted Step Ups
Start with 15lb dumbbells and go up each set
5 Sets of 30 Seconds of Toe Taps with 15 Seconds Rest
How Far Can You Go In 45 Minutes?
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Run (for 10 – run 1 mile, for 9 – run .9 miles, for 8 – run .8 miles, etc.)
Bulgarian Squats (dumbbells or kettlebells)
V Ups
Alternating Rows (dumbbells or kettlebells)
Single Leg N Ups
Hip Presses with Feet on Bench (barbell or dumbbells across hips)
# of Rounds In 30 Minutes
10 x Alternating Floor Presses
15 x High/Low Windmills – Each Side
10 x Full Squat Clean and Thruster
15 x Alternating Swings
