6 Sets
10 x Power Snatches
1 Minute Overhead Squats
1 Minute GHD Sit Ups
1 Minute Explosive Step Ups
Thursday, December 19, 2013
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
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
Wednesday, December 18, 2013
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
Tuesday, December 17, 2013
Wednesday, December 18, 2013
Boxing
3 Minutes Work / 30 Seconds Rest
2 Rounds Jump Rope
7 Rounds – 60 / 60 / 60 Drill
1st minute – regular speed – all punches
2nd minute – fast as you can – all jab and cross
3rd minute – all power shots – all punches
Monday, December 16, 2013
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
Sunday, December 15, 2013
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
Wednesday, December 11, 2013
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
Tuesday, December 10, 2013
Monday, December 9, 2013
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
Thursday, December 5, 2013
Wednesday, December 4, 2013
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
Tuesday, December 3, 2013
Monday, December 2, 2013
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
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