5 Rounds
Run .25 Miles
10 x Outside 2 Arm Swings
10 x Anchored Dumbbell Snatches
10 x Dumbbell Clean and Thrusters
Wednesday, July 31, 2013
Tuesday, July 30, 2013
Monday, July 29, 2013
Tuesday, July 30, 2013
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbell Renegade Rows
4 Count Twisting Medicine Ball Sit Ups
See Saw Presses
Dumbbell Get Up Sit Ups
Weighted Box Jumps holding Medicine Ball
Monday, July 29, 2013
5 Rounds
1 Minute Push Ups
1 Minute Jumping Jacks
1 Minute Squat Thrusts
1 Minute V Ups
1 Minute Squats
30 Seconds Rest
Thursday, July 25, 2013
Friday, July 26, 2013
Couplet One – 5 Sets
5 x Squat Cleans – Start at 95lbs and go up in weight each set
15 x Broad Jumps
Couplet Two – 5 Sets
10 x Split Jerks
15 x Tuck Jumps
Wednesday, July 24, 2013
Thursday, July 25, 2013
4 Rounds
100 Single Unders
10 x KB Alternating Floor Presses
10 x 4 Count Floor Wipers
10 x Leg Circles (clockwise)
10 x Leg Circles (counter-clockwise)
10 x KB Jump Shrugs
Tuesday, July 23, 2013
Wednesday, July 24, 2013
Boxing Workout
8 Rounds – 3 Minutes Work / 30 Seconds Rest
2 Rounds Jump Rope
2 Rounds Shadow Boxing
4 Rounds Heavy Bags
Monday, July 22, 2013
Tuesday, July 23, 2013
# of Rounds In 30 Minutes
5 x KB Turkish Get Ups
10 x KB High End Windmills – Each Side
15 x DB Bulgarian Squats
20 x 4 Count Russian Twists
Sunday, July 21, 2013
Monday, July 22, 2013
25, 20, 15, 10, 5
Push Ups
Hanging Knee Raises
4 Count Jumping Jacks
Stability Ball Hip Presses
Tuck Jumps
Friday, July 19, 2013
Friday, July 19, 2013
Couplet One – 5 Sets
5 x Back Squats – Start at 135lbs and go up in weight each set
60 Seconds Toe Taps
Couplet Two – 5 Sets
10 x Weighted Step Ups
15 x Frog Jumps
Wednesday, July 17, 2013
Tuesday, July 16, 2013
Wednesday, July 17, 2013
Bike Intervals
6 Rounds
2 Minutes Seated, Moderate Pace
2 Minutes Seated, Fast Pace
1 Minute Standing
Monday, July 15, 2013
Tuesday, July 16, 2013
# of Rounds in 30 Minutes
10 x DB Superman Rows
10 x DB Full Squat Cleans
10 x DB See Saw Presses
10 x KB Pass Thru Lunges
Monday, July 15, 2013
How far can you go in 30 Minutes?
1, 2, 3, 4, 5, 6, . . . . . . .
Stability Ball Push Ups
Stability Ball V Up Passes
Stability Ball Knee Tucks
Stability Ball Back Extensions
Thursday, July 11, 2013
Friday, July 12, 2013
Couplet One – 5 Sets
5 x Bench Presses – Start at 95lbs or 135lbs (depending on Max) and go up each set
10 x Dips (Bench, Bar or Ring depending on ability)
Couplet Two – 5 Sets
10 x Barbell Skull Crushers
15 x DB Tricep Kickbacks
Thursday, July 11, 2013
Run .25 Miles
15 Burpees
30 DB Thursters
Run .50 Miles
10 Burpees
20 DB Thrusters
Run .75 Miles
5 Burpees
10 DB Thrusters
Run 1 Mile
Wednesday, July 10, 2013
Monday, July 8, 2013
Tuesday, July 09, 2013
5 Rounds
1 Minute Jump Rope
1 Minute KB Alternating High/Low Swing
1 Minute KB Get Up Sit Ups
1 Minute KB Pop Cleans
1 Minute KB Level 2 Figure Eights
Sunday, July 7, 2013
Monday, July 08, 2013
# of Rounds In 30 Minutes
5 x Pull Ups
10 x Squat Thrusts
15 x Side Crunches – Each Side
20 x Four Count Frog Jumps
Friday, July 5, 2013
Friday, July 05, 2013
Couplet One – 5 Sets
5 x Deadlifts – Start at 135lbs and go up each set
10 x Box Jumps
Couplet Two – 5 Sets
10 x Alternating Barbell Lunges
20 x Medicine Ball Pass Betweens
Wednesday, July 3, 2013
Tuesday, July 2, 2013
Tuesday, July 02, 2013
5 Rounds
10 x DB Renegade Rows
10 x KB Get Up Sit Ups
10 x DB Thrusters
10 x KB High End Windmills
10 x KB Tow Arm Swings
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