Saturday: Warm Up: 3 Rounds: 15 Jumping Jacks 10 Air Squats (can go to jump squats after 1st set) 5-10 situps 10 Alt. Reverse Lunges Conditioning: 20 Min AMRAP: 10 Thrusters 15 V Ups 20 Alt. DB Snatch (DB or KB ONLY) 15 Overhead Weighted Situps 20 Toe Touch Crunches Cooldown: 2:00 of Seated Forward...Read More

Warm Up: :20 each Prone Face Down Pec Stretch (arm at 90 degree bend) :20 ea/Side Prone Face Down Pec Stretch (Arm Straight) 2 Rounds: 10 Arch Ups 20 Alt. Plank Shoulder Touches 20 Lateral Side to Side Hops Conditioning: 5 Rounds.. Not for time! (18 Min Timer) 12 Floor Press 12 Bent Over Rows...Read More

Warm Up: 2 Rounds: 3 Inchworm + 2 Knee Pushups  10 Alt. Cobra Twists 20 alt. Down Dog Calf Pulses 5 reps of Sumo Stance “Triple Touch” -touch right foot, left foot, and then middle before standing up. That equals 1 rep- Build: “Romanian Deadlift Marathon sets” Every 4 Mins x 3 sets 10 Reps...Read More

Wednesday: Warm Up: 2 Rounds: 10 Arm Circles Forward 10 Alt. Lunges 10 Arm Circles Back Ward 10 Sumo Squats “The Coach Doug Plank Series” 3 Times though… Move from Plank to pushups on Coaches Command! :10 Middle Plank 2 Knee Pushups :10 Side Plank (R) 2 Knee Pushups :10 Side Plank (L) 2 Knee...Read More

Tuesday: Warm Up: 2 Rounds Staggered Stance Bodyweight good morning x 10 each leg 20 High Knees 10 Alt. Bird Dogs 10 ea/Side Plank Hip Raises 2 Rounds: 10 Sumo DB or KB Deadlifts 10 ea/side Bodyweight Renegade Rows Conditioning: 10 Rounds for Time ( 18 Min Cap) 5 Suitcase Deadlifts each side (KB or DB)...Read More

Warm Up: 3 Rounds: 7 each side twists in lunge 10 Sumo Reaching Ground to Overhead 10 Alt. Cossack Lunges 10 Alt. Cobra Twists Build: Every 3:00 x 4 sets 10 Split Squats on Right Leg10 Split Squats on Left Leg:20 Squat Hold @ Paralell *If you don’t have a watch or time hold the...Read More

Warm Up: 2 Rounds: 10 Air Squats with a 2 sec pause in the bottom 10 arm circles fwd 5 Knee Pushups (start with an inchworm and end with an inchworm after the 5th rep) 10 Arm Circles Bkwd 2 Rounds: 5 Plank Stairs (down + up = 1) 10 Alt. Lunges 5 Press reps...Read More

Warm Up: 1 round:30 Jumping Jacks30 alternating high knees30 alternating butt kickers 2 Rounds:5 Inch Worms w/ Push-Ups10 Down Dog Calf Pulses10 Slow Good Mornings5 air sguats10 alternating Cossack Squats Build: 3-4 Rounds:8 Rear Foot Elevated Split Squats R:30 Wall Sit8 Rear Foot Elevated Split Squat L:30 Squat pulses Conditioning: Work as far up this...Read More

Warm Up: 3 Rounds 20 Jumping jacks10 alternating Sampson lunges10 Air squats with 2 second pause in bottom10 alternating spiderman planks10 Cobra twists20 Walk the dog steps Build: CORE/ ARMS/ BACK 3 Rounds:8 Sit-ups8 Hollow Lifts8 Russian Twists (R/L=1)-:30 rest between Rds- 2 Rounds:8 Shoulder Tap Push-ups18 Shoulder Taps 1 Round:20 Supermans20 Bent Over rows...Read More

Warm Up: 6 minutes moving through the following movements SLOWLY: -10 alternating lunges-10 Squat Rotations (R/L=2)(In a squat, reach one arm up to ceiling in rotational movement, then switch)-10 Up dog into Down dog-10 Boot strap Squats-10 Air Squats-10 Alternating, Sumo Stance Windmills Build: Power 3-4 Rounds:5 Broad Jumps10 Cossack Squats (5 Each side)10 Jump...Read More