Monthly Archives: November 2017

Thursday 11.30.17

8 Rounds 
45 sec Work/15 sec Rotate
*1 minute Rest between rounds
*5 members per station 

Back Squat (95#/45#)
Alt. Knee-to-Elbows (Feet Off Ground)
Heavy Jump Rope (Green Ropes)
Mt. Climbers (on Slide Board)
Burpee to Tire Jump

Wednesday 11.29.17

CARDS

♠ Plate G2O
♥ Hanging Knee Raises/Bench Knees-to-Elbows
♣ DB Plank Row
♦ Goblet Hold Reverse Lunge (each leg)
BF – 10 DB Up-Downs
RF – BW Bear Crawl Length of Turf (Down/Back)
Joker – Plank Hold (Accumulate 2 minutes)

Tuesday 11.28.17

45 Minute Time Cap 
Goal = As Many Rounds As Possible

10 DB Floor Press
Lap
20 Plank Shoulder Taps (10 each arm)
KB/DB Farmers Carry (Down/Back)
Lap 
10 Renegade Row
10 EZ Bar Reverse Curls
Lap
10 BB Shoulder Press

Monday 11.27.17

6 Rounds
45 sec Work/30 sec Rotate
*1 minute Rest between rounds 

Sled Push (70# men/45# women)

KB Swings

Box Jump/Step-up

Wall Ball (20#/14#)

Wall Sit (legs @ 90 degrees)

Saturday 11.25.17

10 – 1 Reps Ladder 
*increase weight as reps decrease 

Power Clean
DB Bear Crawl (each arm)
Jump Rope (x10)
Single Arm DB Sit-up (each arm)
Cal Row/Assault Bike (alternate machines)
Man Makers

Friday 11.24.17

SWEAT OUT YESTERDAY!

7 Rounds 
30 sec Work/30 sec “Active Rest”
*90 sec Rest after each round

Station 1 
DB BP
MB OH Hold (20#/14#)

Station 2
Box Push-up
MB OH Hold (20#/14#)

Station 3
EZ Bar Curls
MB OH Hold (20#/14#)

Station 4 
DB Squats
MB Half Squat Jump (20#/14#)

Station 5 
DB Walking Lunges
MB Half Squat Jumps (20#/14#)

Wednesday 11.22.17

Complete:
10 Rounds
*every 5 minutes = 5 burpees 

5 DB Snatch (each arm)
10 Walking Lunges (each leg)
15 KB Swings
20 Step-ups (10 each leg)
25 Crunches

Tuesday 11.21.17

Sprints – Partner Style
P1 Works/P2 Rests (alternate sprints)
2 Rounds

1x Down/Back
2x Down/Back
3x Down/Back
2x Down/Back
1x Down/Back

*2 minute Rest

Holy Trinity – 30 Minute Time Cap
Complete As Many Reps As Possible

200 Push-ups
200 Dips (or Bench/Box Dips)
200 Pull-ups (or Inverted Row)

Monday 11.20.17

Partner Style 
45 sec on/15 sec Rotate
*2 Groups per Circuit
*1 Minute to Rotate between Circuits*

Circuit 1 – 2 Rounds (8 min)
P1: KB Full/Half Squats
P2: Hamstring Curls (Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 2 – 2 Rounds (8 min)
P1: Sled Push
P2: Hamstring Curls (Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 3 – 2 Rounds (8 min)
P1: DB Lunges
P2: Hamstring Curls (Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 4 – 2 Rounds (8 min)
P1: Trap Bar DL
P2: Hamstring Curls (Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike