Warm-up: 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Workout 1: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :30 Max rep dual DB or KB deadlift high pulls :10 Rest X 4 :30 Max box runners :10 Rest X 4 [...]
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout 1: 12:00 Time Cap 20 Cal bike 15 Wall ball sit ups 10 DB or KB push press X 5-6 rounds for time Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into [...]
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: Tabata, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :20 Max Distance burpee broad jumps :10 Rest X 6 Sets :20 Max rep single arm TRX body rows (3 [...]
Warm-up: 2 Sets 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Workout 1: As many rounds as possible in 12:00, with a partner 20 Box jumps, one person, other person doing max rep pull ups Then switch (record total pull ups) 20 Cal row, one person, other person doing [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout 1: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :30 Max rep renegade rows with push ups :10 Rest X 4 :30 Max rep dumbbell box step ups :10 Rest [...]
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Workout 1: 14:00 Time Cap 200 Meter run 250 Meter row 1:00 Jump rope 1:00 Rest *Notes: Each round is a sprint, get through as many rounds as possible in the 14:00 [...]
Warm-up: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout 1: AMRAP in 10:00 10 Yard forward bear crawl 10 Yard backward bear crawl :30 Accumulative pull up hold 10/10 Alternating DB snatch Workout 2: Tabata, :30 on/:10 off, work the order :30 Max rep lateral ball [...]
Warm-up: 7:00 of any tissue work needed Workout 1: EMOM for 12:00 Min 1: 5/5 Dual KB front rack reverse lunges + :20 Max rep lateral jump over single KB Min 2: 1/1 TGU (heavy) Min 3: 7/7 Renegade rows with rotation Workout 2: Tabata, :50 on/:10 off, work the order :50 Max rep KB [...]
Warm-up: Row 500 Meters Then 2 Sets of 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Workout 1: Every 90 Seconds x 3 Sets First 90 Seconds: 8/8 Alternating KB roller press (heavy) + :20 Max rep kettlebell swings (heavy) + :20 max rep Dual KB push press Second 90 Seconds: [...]
Warm-up: 5:00-7:00 of Tissue work for shoulders, lats, and hips Workout 1: Tabata (:20 on/:10 off), go through each movement before moving to the next. Rest 1:00 Between movements Jumping pull ups X 8 Sets Chin up hold at top (chin above bar) x 5 Sets Push-up hold at 90 Degrees X 5 Sets Dips [...]
Warm-up: 5:00 of tissue work for legs and hips Then 500 Meter row Workout 1: As Many Rounds as Possible in 16:00 12 Burpee box jump overs, feet can touch 15 Banded pull downs 15/15 Kettlebell Russian twists 14 Alternating American/Russian swings (heavy) *Notes: Goal is max rounds, rest where needed but keep the heart [...]
Warm-up: 5:00 Of tissue work for shoulders, hips, and back Then 400 Meter run Workout 1: Intervals, :30 of work/:10 Rest, 10:00-12:00 Time cap :30 Max cal row :10 Rest :30 Max barbell or sandbag bear complex (power clean, front squat, push press, back squat, behind the neck push press) :10 Rest :30 Swiss ball [...]
