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