Warm up: 2 Rounds 10 Up Downs 20 Alternating Shoulder Taps 10 Alternating Toy Soldier Kicks 10 Alternating Lunges in a plank 10 Alternating Hang DB Snatches Conditioning: Every 2:00 x 5 sets 5 Touch and Go Power Snatches ( or 10 alt. DB Snatches) 10 Lateral OTB Burpees (or over DB) *Stay light on...Read More
Warm up: Tabata (3 Rounds) Feet together Reach Backs (Feet Together, Reach down and touch floor behind feet, then come back to standing) Reverse Bodyweight Lunges Alternating Knee Hugs into the Chest Ice Skaters Build: Every 2:00 x 5 sets 10 RDL’s (barbell or KB) 20 Alt. Russian Twists Conditioning: Every 4 mins x 4...Read More
Warm up: 2 Rounds 10 Big Arm Circles Forward 10 Big Arm Circles Back 10 Reach Backs 10 Knee Push-ups :10 Hollow Hold Build: Every :90 x 5 sets 6-12 Bent Over Rows, Ring Rows, or Pull Ups Conditioning: (Power) 5 Rounds: (12 Min Cap) 15 Kettlebell Swings 12 Push Ups 9 V Ups Cooldown:...Read More
Warm up: 3 Rounds 5 Tall Grasshoppers each Leg 20 Jumping Jacks 10 Alternating Squat Reaches 5 Air Squats + 5 Jump Squats Conditioning: Every 2:00 x 10 sets (20 mins total) 1) Row/Bike/Run x( 250m)(15/12 cals)(200 M) 2) 15 Squats (Goblet or Front Squats) *The cardio and squats are done on different intervals -from...Read More
Warm up: 2 Rounds :20 Run in place :20 High knees :20 Sumo Squats 5 Inch worms with 4 Shoulder taps each rep (no push-up) 10 Strict Press with Dbs or empty barbell Build: Every :90 x 5 sets 5 Hang Power Cleans + 5 Push Press with a 3 sec lower on each rep...Read More
Warm Up: 2 Rounds 10 Samson Lunges 10 Toy Soldier Kicks 5/5 Bird Dogs 10 Good Mornings 10 Sumo Inch Worms (NO push up) Conditioning: On a 25 Minute Running Clock… Complete 50 Reps of each exericise in order. Finish all 50 reps before you move on to the next exercise Floor Press (Barbell or...Read More
Warm Up: :20 High Knees :20 Butt Kickers :20 Plank Shoulder Touches :20 Plank Thigh Touches :20 Table Top Hold (Stationary Crab Walk) 2 Rounds: 10 ea/Side Plank Hip Raises 5 Sumo Stance Triple Touch (L + R + Middle = 1 rep, stand up after every single touch) Build: Glutes and Hamstrings Every 3:00...Read More
Warm Up: 2 Rounds: 20 Lateral Hops over Floor Seams 10 Alt. Toe Touch in Downward Dog 20 Toe Touch Crunches :15/side Side or Star Plank Conditioning: 20 Min AMRAP: 10 Burpee to Plate 10 Hang Power Cleans (or 20 KBS) 20 Alt. Weighted Lunges 20 Weighted Overhead Situps Cooldown: 2 Rounds: 20-30 Russian Twists...Read More
Warm Up: 3 Rounds 5 Bodyweight Kang Squats 10 Arm Circles Forward 5 Dive Bomber Pushups (on knees as needed) 10 Arm Circles Backwards ———————————— Forearm Stretch on floor x 5 deep breaths with fingers pointed towards your knees Wrist Stretch with back of the hands on the ground x 5 deep breaths Cardio Strength:...Read More
Warm Up: Worlds Greatest Stretch x 7 rotations each side :30 Grasshopper Lunge Stretch (try to get your forearms on the ground!) 10 alt. Scorpion Twists (laying on your stomach) 3 Rounds: 5 Lunge Lunge Squats 10 Sumo Stance Reaching Ground to overhead 5 each side Suitcase DL (use a light KB, DB or even...Read More
