Friday, January 03, 2014

6 Sets

10 x Power Snatches

1 Minute Overhead Squats

1 Minute GHD Sit Ups

1 Minute Explosive Step Ups

Thursday, January 02, 2014

# of Rounds in 30 Minutes

Row 250 Meters

10 x One Arm High Pulls

10 x Suspension Trainer Pike Ups

10 x Bosu 2 Arm Swings

10 x Alternating DB Rows

Wednesday, January 01, 2014

Running Intervals

1 Minute Run / 1 Minute Rest

2 Minute Run / 1 Minute Rest

3 Minute Run / 1 Minute Rest

4 Minute Run / 1 Minute Rest

5 Minute Run / 1 Minute Rest

4 Minute Run / 1 Minute Rest

3 Minute Run / 1 Minute Rest

2 Minute Run / 1 Minute Rest

1 Minute Run / 1 Minute Rest

Tuesday, December 31, 2013

5 x 10 – Go up in weight each set

Alternating 1 Arm Swings

Pop Cleans

Get Up Sit Ups

Lunge Presses

Sumo Deadlift High Pulls

Monday, December 30, 2013

Tyger Tabatas – 45 Seconds Work / 15 Seconds Rest – 5 Sets each exercise

Jump Lunges

Alternating Toe Reaches

Jumping Jacks

Reverse Hyperextensions

Wall Ball Shots

Friday, December 27, 2013

6 Sets

10 x Squat Cleans

1 Minute Push Ups with feet on Stability Ball

1 Minute Stability Ball Reverse Crunches

1 Minute Back Extensions

Thursday, December 26, 2013

# of Rounds in 30 Minutes

15 x Clean & Thrusters

20 x Alternating 1 Arm Swings

Wednesday, December 25, 2013

15 Rowing Intervals

1 Minute Row

1 Minute Rest

Tuesday, December 24, 2013

# of Rounds in 30 Minutes

10 x Bulgarian Squats

15 x Single Leg N Ups

10 x Side to Side Swings

15 x Knees to Elbows

10 x Jump Shrugs

15 x Stability Ball 4 Count Sit Ups

Monday, December 23, 2013

# of Rounds in 30 Minutes

10 x Burpees

15 x Sit Ups

10 x Alternating Side Lunges over box

15 x Leg Lifts

10 x Pistol Squats

15 x 4 Count Bicycle Crunches

Friday, December 20, 2013

6 Rounds

10 x Deadlifts – Go up in weight each round

1 Minute Jump Lunges

1 Minute Dips – bench, bar or ring

1 Minute Sit Ups

Thursday, December 19, 2013

# of Rounds in 30 Minutes

150 Single Unders

15 x 2 Kettlebell 2 Arm Swings

15 x Twisting Sit Ups

15 x Goblet Squats

Wednesday, December 18, 2013

Boxing

3 Minutes Work / 30 Seconds Rest

2 Rounds Jump Rope

7 Rounds – 60 / 60 / 60 Drill

1^st minute – regular speed – all punches

2^nd minute – fast as you can – all jab and cross

3^rd minute – all power shots – all punches

Tuesday, December 17, 2013

# of Rounds in 30 Minutes

10 x Alternating 1 Arm Swings

10 x KB Snatches

10 x KB Clean & Push Presses

10 x KB High End Windmills

10 x 2 Arm Core Busters

Monday, December 16, 2013

5 Rounds

1 Minute Low Rows

1 Minute Double Leg Tucks on Suspension Trainer

1 Minute Jumping Jacks

1 Minute Speed Skaters

1 Minute Single Leg Tucks on Suspension Trainer

Rest 30 Seconds

Friday, December 13, 2013

Bench Presses

Warm up with 2 sets of 5 light Bench Presses

3 Singles

Thursday, December 12, 2013

# of Rounds in 30 Minutes

Row 500 Meters

5 x Plyometric Push Ups

10 x DB Squat Cleans

15 x Stability Ball Trunk Rotations

20 x Bosu Thrusters

Wednesday, December 11, 2013

Bike 30 Minutes

Tuesday, December 10, 2013

5 Sets

10 x Military Presses

15 x Stability Ball Roll Outs

10 x Front & Side Raises

15 x Wall Ball Shots

10 x Alternating Rows

Monday, December 09, 2013

# of Rounds in 30 Minutes

10 x Up Downs

15 x Squat Thrusts

20 x Jump Lunges

25 x Bosu Squats

Friday, December 06, 2013

Back Squats

Warm up with 2 sets of 5 light Back Squats

3 Singles

Thursday, December 05, 2013

# of Rounds in 30 Minutes

Run 400 Meters

15 x One Arm Split Jerks

15 x Get Up Sit Ups

15 x Bootstrapper Squats

15 x Side Presses

Wednesday, December 04, 2013

Run 10k

Tuesday, December 03, 2013

# of Rounds in 30 Minutes

10 x Pop Cleans

15 x 4 Count Pass Betweens

10 x KB Push Ups

15 x Leg Circles

10 x Side to side High Pulls over Bosu

Monday, December 02, 2013

# of Rounds in 30 Minutes

10 x Medicine Ball Push Ups

10 x Knees to Elbows

15 x Frog Jumps

15 x Stability Ball Hip Presses

20 x Tuck Jumps

Friday, November 29, 2013

Power Snatches

Warm up with 2 sets of 5 light Power Snatches

3 Singles

Thursday, November 28, 2013

20-15-10-5

Jump Rope (200, 150, 100, 50)

Alternating Floor Presses

Stability Ball V Up Passes

See Saw Presses

Hollow Rocks

Alternating Forward Lunges

Wednesday, November 27, 2013

Row 5,000 Meters

Tuesday, November 26, 2013

5 Sets – Go up in weight each set

10 x Core Busters

10 x Box Jumps

10 x Half Turkish Get Ups

10 x KB Snatches

10 x Side to side bench jumps

Monday, November 25, 2013

Tabatas – 20 Seconds Work / 10 Seconds Rest – 10 Intervals Each Exercise

Burpees

Flutter Kicks

4 Count Mountain Climbers

Scissor Kicks

Jump Lunges

Friday, November 22, 2013

Squat Cleans

Warm up with 2 sets of 5 light Cleans

3 Singles

Thursday, November 21, 2013

# of Rounds in 30 Minutes

3 Minutes Stair Climber

10 x Overhead Lunges

15 x Suspension Pike Ups

20 x Explosive Step Ups

Wednesday, November 20, 2013

Kickboxing

3 Minutes Work / 30 Seconds Rest

2 Rounds Jump Rope

2 Rounds Shadow Boxing

5 Rounds Heavy Bags – 30 Second Rest Period do Squat Thrusts (no rest)

Tuesday, November 19, 2013

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bulgarian Squats on Suspension Trainer

Stability Ball Trunk Rotations

Renegade Rows

2 Arm Get Up Sit Ups

Lunge Presses

Monday, November 18, 2013

# of Rounds in 30 Minutes

10 x Suspension Push Ups

15 x Alternating Side Lunges over box

20 x 4 Count Russian Twists Sit Ups

25 x Squat Jumps

30 Seconds Battling Ropes

Friday, November 15, 2013

Deadlifts

Warm up with 2 Sets of 5 light Deadlifts

3 Singles

Thursday, November 14, 2013

# of Rounds in 30 Minutes

100 Single Unders

10 x 4 Count Swings

10 x Anchored Snatches

10 x Level 1 Figure Eights

10 x Anchored Cleans

10 x Two Handed Anyhow

Wednesday, November 13, 2013

6 Bike Intervals

3 Minutes Seated

2 Minutes Standing

Tuesday, November 12, 2013

20-15-10-5

Alternating Front Raises (from push up position)

V Ups

See Saw Presses

Hip Thrusts

One Leg Deadlifts

Monday, November 11, 2013

# of Rounds in 30 Minutes

10 x Medicine Ball Push Ups

10 x Hanging Leg Lifts

15 x 4 Count Mountain Climbers

15 x Bridges on 12” Box

20 x Squats

Friday, November 08, 2013

5 Sets of 3 Bench Presses

3 x 10

Tricep Extensions

Dips – bench, bar or ring

4 Count Floor Wipers

Thursday, November 07, 2013

# of Rounds In 30 Minutes

Row 250 Meters

5 x Turkish Get Ups

10 x Supermans on Suspension Trainer

15 x Pass Thru Lunges

20 x Get Up Sit Ups

Wednesday, November 06, 2013

10 Running Intervals

3 Minute Run / 1 Minute Walk

Tuesday, November 05, 2013

5 Sets

10 x Twisting Thrusters

10 x Box Jumps

10 x Half Turkish Get Ups

10 x Sots Presses

10 x Side to side Bench Jumps

Monday, November 04, 2013

# of Rounds In 30 Minutes

10 x Burpees

15 x Sit Ups

10 x Pistol Squats

15 x Leg Raises

10 x Airborne Lunges

15 x Twisting Sit Ups

Friday, November 01, 2013

5 Sets of 3 Back Squats

3 x 10

Weighted Step Ups

Upright Rows

GHD Sit Ups

Thursday, October 31, 2013

# of Rounds In 30 Minutes

Run 400 Meters

15 x KB Overhead Squats

15 x Pop Cleans

15 x Windmills

15 x Speed Skaters

Wednesday, October 30, 2013

Rowing Intervals

10 x 500 Meter Row / 30 Seconds Rest

Tuesday, October 29, 2013

10/1/10, 9/2/9, 8/3/8, . . . . 3/8/3, 2/9/2,1/10/1

Bulgarian Squats

Renegade Rows

Walking Swings

Monday, October 28, 2013

25-20-15-10-5

Squat Thrusts

V Ups

Push Ups

Single Leg N Ups

Jump Squats

Side Crunches

Friday, October 25, 2013

5 Sets of 3 Power Snatches

3 x 10

Snatch High Pulls

Overhead Squats

Walking Lunges

Thursday, October 24, 2013

# of Rounds In 30 Minutes

150 Single Unders

10 x Push Presses

15 x Get Up Sit Ups

20 x 2 Kettlebell 2 Arm Swings

Wednesday, October 23, 2013

Boxing Workout

12 Rounds – 3 Minutes Work / 30 Seconds Rest

2 Rounds Jump Rope

2 Rounds Shadow Boxing

2 Rounds Floor Bag

6 Rounds Heavy Bag

Monday, October 21, 2013

# of Rounds in 30 Minutes

15 x Up Downs

15 x 4 Count Floor Wipers

15 x 4 Count Mountain Climbers

15 x Frog Hops

60 Seconds Toe Taps

Friday, October 18, 2013

5 Sets of 3 Squat Cleans

3 x 10

Clean High Pulls

Front Squats

Split Jerks

Thursday, October 17, 2013

5 Rounds

Row 500 Meters

5 x Renegade Rows

15 x Double Leg Tucks – Suspension Trainer

25 x Goblet Squats

Wednesday, October 16, 2013

Bike 10 Miles

Tuesday, October 15, 2013

5 Sets of 10 – Go up in weight each set

Two Arm Swings

One Arm Snatches

One Arm Clean & Push Presses

Level 2 Figure Eights

Bootstrapper Squats

Monday, October 14, 2013

# of Rounds in 30 Minutes

5 x Pull Ups

10 x Push Ups

15 x Sit Ups

20 x Squats

Friday, October 11, 2013

5 Sets of 3 Deadlifts

3 x 10

Back Extensions

Incline Sit Ups

Weighted Box Jumps

Thursday, October 10, 2013

# of Rounds In 30 Minutes

Run 400 Meters

10 x Tire Flips

10 x Back Extensions

10 x Sledge Hammer Strikes – Each Side

Wednesday, October 09, 2013

Sprints

4 x 400 Meter Sprints

4 x 100 Meter Sprints

4 x 50 Yard Sprints

Tuesday, October 08, 2013

# of Rounds In 30 Minutes

10 x Anchored Snatches

15 x Alternating 1 Arm Swings

20 x DB Clean & Thrusters

25 x Sumo Deadlift High Pulls

50 yard Sled Push

Monday, October 07, 2013

25-20-15-10-5

Jump Lunges

4 Count Pass Betweens

Squats

Hip Thrusts

Explosive Step Ups

Friday, October 04, 2013

7 Sets of 5 Bench Presses – Go up in weight each set

3 Sets of 10

Tricep Extensions

Dips – bench. Bar, rings

Four Count Floor Wipers

Thursday, October 03, 2013

# of Rounds In 30 Minutes

Row 500 Meters

10 x Burpee Broad Jumps

15 x Alternating Two Arm Swings

20 x 4 Count Toe Taps

30 Seconds of Battling Rope Jumping Jacks

Wednesday, October 02, 2013

Cardio Three Ways

Run 15 Minutes

Row 15 Minutes

Stair Climb 15 Minutes

Tuesday, October 01, 2013

Secret Service Snatch Test

10 Minutes of Power Snatches with Kettlebell - alternate hands as needed

Women use 12kg / Men use 24kg

 

Monday, September 30, 2013

# of Rounds In 30 Minutes

10 x Push Ups with feet in Suspension Trainer

15 x Supermans – Suspension Trainer

20 x Single Leg Tucks – Suspension Trainer

25 x Bridges – Suspension Trainer

Friday, September 27, 2013

7 Sets of 5 Back Squats – Go up in weight each set

3 Sets of 10

Weighted Step Ups

Upright Rows

GHD Sit Ups

Thursday, September 26, 2013

4 Rounds

Run .25 Miles

5 x Turkish Get Ups

15 x KB Front Squats

25 x Level 2 Figure Eights

Wednesday, September 25, 2013

Rowing Intervals

10 Sets

2 Minute Row / 1 Minute Rest

Tuesday, September 24, 2013

How far can you go in 30 minutes?

2, 4, 6, 8, 10, ……..

KB Pop Cleans

KB High End Windmills

KB Goblet Squats

KB Push Presses

Monday, September 23, 2013

5 Rounds

1 Minute Jump Rope

1 Minute Frog Jumps

1 Minute Bicycle Crunches

1 Minute Up Downs on Plyoboxes

1 Minute Toe Taps

Rest 1 Minute

Friday, September 20, 2013

7 Sets of 5 Power Snatches – Go up in weight each set

3 Sets of 10

Snatch High Pulls

Overhead Squats

Walking Lunges

Thursday, September 19, 2013

# of Rounds In 30 Minutes

Run .25 Miles

15 x DB Thrusters

25 x KB Two Arm Swings

Wednesday, September 18, 2013

Boxing Workout

3 Minutes Work / 30 Seconds Rest

2 Rounds Jump Rope

2 Rounds Shadow Boxing

5 Rounds 30/30/30 Drill (30 Seconds Regular Speed / 30 Seconds all Jab and Cross as fast as you can / 30 Seconds Power Combinations)

 

Tuesday, September 17, 2013

5 Sets

5 x Pull Ups

10 x Deadlifts – Go up in weight each set

15 x Box Jumps

Push Sled 50 Meters – minimum of 45lbs

Monday, September 16, 2013

# of Rounds In 30 Minutes

Row 500 Meters

10 x Low Rows

15 x Pistol Squats

20 x Double Leg Tucks on Suspension Trainer

Friday, September 13, 2013

7 Sets of 5 

Squat Cleans – Go up in weight each set

3 Sets of 10

Clean High Pulls

Front Squats

Split Jerks

Thursday, September 12, 2013

Milestone Workout (Record results to check progress in the future!)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Row (1000 Meters, 900 Meters, 800 Meters…….)

Bulgarian Squats

V Ups

Alternating Rows

Single Leg Tucks

Bridges with feet elevated

Wednesday, September 11, 2013

Bike Intervals

6 Rounds

3 Minutes seated, regular pace

1 Minute Standing

1 Minute seated sprint