Monday, July 01, 2013

# of Rounds in 30 Minutes

5 x Push Ups

10 x Sit Ups

15 x Four Count Mountain Climbers

20 x Jump Squats

 

Friday, June 28, 2013

5 Singles - MAX Bent Over Rows

Start at 95lbs and add weight each set (last set should feel like you can’t go any heavier, if not, add weight and do another set)

5 Singles - MAX Barbell Shrugs

Start at 135lbs and 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 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)

Thursday, June 27, 2013

# of Rounds In 30 Minutes

.25 mile run

15 x Dumbbell See Saw Presses

15 x Four Count Floor Wipers

15 x Renegade Rows

15 x Four Count Pass Betweens with medicine ball

15 x Dumbbell Deadlifts

Wednesday, June 26, 2013

Boxing Workout

5 Rounds Heavy Bag

5 Minutes Work / 30 Seconds Rest

2 Rounds Speed Bag or Light Bags

3 Minutes Work/ 30 Seconds Rest

Tuesday, June 25, 2013

10/1/10, 9/2/9, 8.3.8, . . . . .1/10/1

Full Squat Cleans (75% of max)

Pull Ups

Dumbbell Thrusters

Monday, June 24, 2013

Run 5 Minutes

25 Push Ups

Bike 5 Minutes

25 Sit Ups

Elliptical 5 Minutes

25 Four Count Jumping Jacks

Row 5 Minutes

25 Alternating V Ups

Friday, June 21, 2013

5 Singles - MAX Power Cleans

Start at 95lbs and 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 3 Clean High Pulls

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 Front Squats

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 Split Jerks

Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)

Thursday, June 20, 2013

# of Rounds In 30 Minutes

Row 500 Meters

10 x Kettlebell Jump Shrugs

10 x Kettlebell Push Ups

10 x Kettlbell Jump Squats

10 x Level 1 Figure Eights

10 x Four Count Russian Twists with medicine ball

Wednesday, June 19, 2013

Run 5k

Tuesday, June 18, 2013

# of Rounds In 30 Minutes

10 x Alternating High Pulls

15 x Stability Ball Roll Outs

10 x Low Rows

15 x Hip Presses on Bench

10 x Pass Through Lunges

15 x Stability Ball Knee Tucks

Monday, June 17, 2013

4 Rounds

.25 mile run

15 x Side Crunches – Each Side

1 Minute Plank

15 x Bodyweight Supermans

1 Minute Hollow Hold

Friday, June 14, 2013

5 Singles - MAX Back Squats

Start at 135lbs and 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 Weighted Step Ups

Start with 15lb dumbbells and go up each set

5 Sets of 30 Seconds of Toe Taps with 15 Seconds Rest

Thursday, June 13, 2013

# of Rounds In 30 Minutes

100 x Single Unders

10 x One Arm Power Snatches

10 x Overhead Lunge Walks – Each Side

10 x Quarter Turn Kettlebell Jump Squats

10 x Get Ups Sit Ups

Wednesday, June 12, 2013

Bike Intervals

5 Rounds

2 Minutes Seated Regular Speed

2 Minutes Standing

2 Minutes Seated Sprint

Tuesday, June 11, 2013

10 Rounds

10 x Deadlifts (start at 135lbs and go up each set)

1 Minute Push Ups

1 Minute Sit Ups

Monday, June 10, 2013

25-20-15-10-5

Burpees

Four Count Flutter Kicks

Four Count Frog Jumps

Four Count Scissor Kicks

Jump Lunges

Friday, June 07, 2013

5 Singles - MAX Bench Press

Start at 95lbs and add weight each set (last set should feel like you can’t go any heavier, if not, add more weight and do another set)

5 Sets of 10 Skull Crushers

Start with 45lbs Barbell and add weight each set

5 Sets of 10 Dips

(Your choice depending on fitness level – bench, bar or ring dips)

Thursday, June 06, 2013

# of Rounds in 30 Minutes

.25 mile run

10 x Alternating 1 Arm Swings

10 x One Arm Get Up Sit Ups

10 x Level 2 Figure Eights

10 x Side Plank Presses – Each Side

Wednesday, June 05, 2013

Row 5000 Meters

Tuesday, June 04, 2013

4 Rounds

15 x Side to Side High Pulls over aerobic box or Bosu

10 x Alternating Toe Reaches

15 x Knees to Elbows (either hanging or lying)

10 x Box Jumps

15 x Stability Ball 4 Count Sit Ups

10 x Bulgarian Squats

Monday, June 03, 2013

How far can you go in 30 minutes?

1, 2, 3, 4, 5, 6, 7, . . . . . . .

Chin Ups

Leg Circles – Each Direction

Pistols – Each Side

Back Extensions

Four Count Jumping Jacks