Monthly Archives: December 2017

Saturday 12.30.17

CARDS 

♠ KB Swings (53#/35#)
♥ Plate Bench Press (55#/35#)
♣ DB Walking Lunges (each leg)
♦ DB Curls (each arm)
BF 250m Row or 15 Cal Assault Bike
RF 20 Spider Man

Friday 12.29.17

Circuit 1 – 10 Min Time Cap 
For Max Rounds
1x … Front/Back Squat
1x … Box Jump/Step-up (each leg)
Add one rep each movement per round

Circuit 2 
21-18-15-12-9x Reps
40 yd Sprint Down/Back (2x)
DB Thrusters (25# men/15# women)
KB Swings (53# men/35# women)

Core
Plank Series (Front/Side/Side)
9x (30 sec Work/30 sec Rest)
(ex. 30 sec front, 30 sec side, 30 sec side, 30 sec front…)

Thursday 12.28.17

Strength – 10 min cap 
For Max Reps:
10x BP (95#/45#)
20x BP (135#/65#)
30x BP (155#/75#)
Max Reps BP For Time Remaining (185#/95#)

*2 minutes Rest*

AMRAP – 20 minutes 
Max Rounds
4x Man Makers
6x TRX Push-up + Knee Tuck
8x DB Hammer Curls

*2 minutes Rest*

Circuit 
50-40-30-20-10 Ladder
Lateral Plate Shuffle (Over & Back = 2) + SLSU (Straight-Leg Sit-up)

Wednesday 12.27.17

6 Rounds
40 sec Work/20 sec Rotate
*Split up into Groups of 4*
Completion of All 6 Movements = 1 Round

Battle Rope Slams
Box Dips
Assault Bike
Split Squat Jumps
Flutter Kicks
Pulse Squats

**1 Minute Rest Between Rounds**

Tuesday 12.26.17

Partner Workout 

Warm-up
2 Laps Around Perimeter Of Turf
40 yd Broad Jump (Down/Back)

“You Go, I Go” Format (1 Works : 1 Rests)
Complete:

100 Burpees
200 Plate G2O
100 DB Walking Lunges (each leg)
200 Mt. Climbers on Sliders (each leg)
100 DB Curl & Press
200 Wall Balls
100 Lateral Hurdle Hops
200 Plank – Both Partners Together (seconds)
100 HR Push-ups

Finisher (Choose One):
2000m Row
150 Cal Assault Bike
2 Miles on Treadmill

Friday 12.22.17

12 Days of Christmas!!!
1 BB Sumo DL High Pull (75#/55#)
2 DB Thrusters
3 DB Push Press
4 Power Cleans
5 DB Snatches (5 each arm)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps
10 Jump Rope (x5)
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

Wednesday 12.20.17

EMOM x 30 Minutes (6 Rounds)
*1 minute to complete each movement*
*remaining time is rest*
10/8 Cal Row
10/8 Cal Assault Bike
4 Sprints Down/Back
50 Jump Rope
10 Burpees

Core – 5 sets 
20 Full Sit-ups
20 Plank Shoulder Taps (10 each arm)
20 Reverse Crunch
20 Superman

Tuesday 12.19.17

2 Rounds 
8 x 20 sec Work/10 sec Rest for each movement
**stay at movement for all 8 sets before rotating**
*split into groups if needed*

Floor Plate Press
*1 minute rest*
EZ Bar Curl (35#/25#)
*1 minute rest*
BB Push Press (45#/25#)
*1 minute rest*
DB Plank Row
*1 minute plank*
Jump Rope

*2 minute rest between rounds*

Monday 12.18.17

20-18-16-14-12-10-8-6-4-2 Rep Ladder 
**increase weight at rep set 10**

Back Squat
Box Step-up
Skaters (on Slideboard) – each side
KB RDL
Cal Row