Triplet – 5 Sets
5 x Deadlifts – Start at 135lbs and increase weight each set
10 x Box Jumps
100 Meter Sprint
Couplet – 5 Sets
10 x Suspension Push Ups
15 x Broad Jumps
Thursday, August 29, 2013
Wednesday, August 28, 2013
Thursday, August 29, 2013
# of Rounds In 30 Minutes
.25 Mile Run
5 x Renegade Rows
10 x High End Windmills – each side
15 x Side Crunches – each side
20 x KB Sumo Deadlift High Pulls
Tuesday, August 27, 2013
Monday, August 26, 2013
Tuesday, August 27, 2013
25, 20, 15, 10, 5
Barbell Thrusters
KB High Low Alternating Swings
Weighted Box Jumps with Medicine Ball
Sunday, August 25, 2013
Friday, August 23, 2013
Friday, August 23, 2013
Couplet One – 5 Sets
5 x Power Cleans – Start at 95lbs or 135lbs and increase weight each set
10 x Front Squats
Couplet Two – 5 Sets
10 x Split Jerks
60 Seconds of Jumping Jacks with Battling Ropes
Thursday, August 22, 2013
Thursday, August 22, 2013
4 Rounds
Row 500 Meters
5 x Turkish Get Ups
10 x Sots Presses – each side
15 x 4 Count Russian Twists
Wednesday, August 21, 2013
Wednesday, August 21, 2013
Boxing
3 Minutes Work / 30 Seconds Rest
3 Rounds Jump Rope
3 Rounds Shadow Boxing
5 Rounds Heavy Bag
2 Rounds Floor Bag
Monday, August 19, 2013
Tuesday, August 20, 2013
10/1/10, 9/2/9, 8/3/8, ………2/9/2, 1/10/1
Deadlifts – at least 75% of Max
Pull Ups
KB 2 Arm Swings
Monday, August 19, 2013
How far can you go in 30 Minutes?
2, 4, 6, 8, 10 . . . . . .
Suspension Burpees
N Ups
4 Count Frog Jumps
Jump Lunges
Friday, August 16, 2013
Friday, August 16, 2013
Couplet One- 5 Sets
5 x Back Squats – Start at 135lbs and increase weight each set
100 Meter Sprint
Couplet Two – 5 Sets
10 x Weighted Step Ups
15 x Barbell Sumo Deadlift High Pulls
Wednesday, August 14, 2013
Thursday, August 15, 2013
# of Rounds In 30 Minutes
100 Single Unders
10 x Barbell Snatches
15 x Stability Ball V Up Passes
20 x KB Pass Thru Lunges
Tuesday, August 13, 2013
Tuesday, August 13, 2013
5 Rounds
10 x KB Swing, Flip, Catch & Squat
10 x Half Turkish Get Ups
10 x Bootstrapper Squats
10 x KB Push Presses
10 x KB Jump Shrugs
Sunday, August 11, 2013
Monday, August 12, 2013
20, 15, 10, 5
Up Downs
Hanging Leg Lifts
Airborne Lunges – each side
Sit Ups
60 Seconds Alternating Battling Ropes
Friday, August 9, 2013
Friday, August 09, 2013
Couplet One – 5 Sets
10 x Floor Presses – Start at 95lbs and increase weight each set
10 x Weighted 4 Count Floor Wipers
Couplet Two – 5 Sets
10 x Dips (bar, ring or bench)
10 x Side to Side Bench Jumps
Wednesday, August 7, 2013
Thursday, August 08, 2013
# of Rounds In 30 Minutes
Row 500 Meters
10 x Low Rows (Bar, Ring or Suspension Trainer)
10 x Dumbbell Thrusters
10 x Alternating 1 Arm Swings
Tuesday, August 6, 2013
Wednesday, August 07, 2013
Sprints
4 x 400 Meter Sprints with 1 Minute Rest between sprints
6 x 100 Meter Sprints with 1 Minute Rest between sprints
Monday, August 5, 2013
Tuesday, August 06, 2013
# of Rounds In 30 Minutes
5 x Turkish Get Ups – each side
10 x Circular Cleans – each side
15 x KB Side Lunges
20 x Two Arm Core Busters
Sunday, August 4, 2013
Monday, August 05, 2013
Tabata Intervals – 10 Intervals Each – 20 Seconds Work/10 Seconds Rest
Burpees
Flutter Kicks
4 Count Mountain Climbers
Scissor Kicks
Side to Side Step Overs (on 12” box)
Single Leg N Ups
Thursday, August 1, 2013
Friday, August 02, 2013
Couplet One – 5 Sets
5 x Deadlifts – Start at 135lbs and go up in weight each set
Sprint 100 Meters with Sled
Couplet Two – 5 Sets
5 x Pull Ups
10 x Overhead Walking Lunges
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