Monthly Archives: January 2018

Wednesday 1.31.18

Spell Your Full Name – Complete As Many Times (45 min Time Cap)

A= 5 Sprints (40 yd increments)                    B= 10 Burpees
C= 5 DB Man Makers                                       D= 15 KB Swings 
E= 10 Head Cutters                                          F= 250m Row
G= 1 min Plank                                                  H= 50 Jump Rope
I= 10 Burpees                                                     J= 15 Goblet Squats
K= 30 Jumping Jacks                                       L= 25 Mt Climbers on Slidez (each leg)
M= 15 Cal Assault Bike                                     N= 15 BW Lunges (each leg)
O= 15 KB Swings                                               P= 20 Push-ups
Q= 20 Hollow Rocks                                          R= 10 DB Up-Downs
S= 15 Burpees                                                    T= 10 Lateral Hurdle Hops (each side)
U= 250m Row                                                     V= 20 Cal Assault Bike
W= MB Squat Jumps                                        X= 5 Man Makers 
Y= 20 Goblet Squat                                           Z= 5 Sprints (40 yd increments)

Tuesday 1.30.18

Complete (12 Min Time Cap):
100 KB Push-ups (men) / 60 KB Push-ups (women)
Every Time You Stop = 15 KB Swings
**Feet Elevated on Box & Push-ups on KB**
**Alternative = Regular Push-up**

*2 min Rest*

5-15 rep Ladder 
DB Push Press
Pull-up / Inverted Row
Knee-to-Elbow
Jump Rope (x10)
Plank Alternating Opposite Hand 2 Foot (each side)
Plank KB Rope Pull (1 pull = 1 rep)

Monday 1.29.18

10 Min Time Cap
WTH x2 – Power Clean

**2 minute Rest**

AMRAP x 30 
*Split Up – Do Not All Start At Same Movement*
20 Wall Ball
10 TBDL
15 Cal Row
10 Burpees
15 AB Rollouts
10 Box Step-up (each leg)

Saturday 1.27.18

Complete As Many Rounds As Possible – 45 min Time Cap
20 reps per Movement

Cal Row
KB Swing
BB Push Press
Flutter Kicks (each leg)
Banded Push-up or Regular Push-up
MB OH Walking Lunge (each leg)

*Every 9 minutes = Plank Series (30 sec front plank + 30 sec each side = 90 sec Plank)*

Friday 1.26.18

25-20-15-10-5-FAILURE 
*increase weight as reps decrease
BB Bench Press
MB V-Ups
Bent-Over 2 Hand DB Row
DB Flies
Band Tricep Extension
DB Hammer Curls

Thursday 1.25.18

EMOM x 16
*Cluster = Power Clean + Front Squat + Thruster*
Even: 5 BB Clusters or 8 KB Headcutter
Odd: 50 Jump Rope
**2 min Rest**
EMOM x 16 
Even: 30 yd Plate Push (Down/Back)
Odd: 15 DB Sumo Pulse Squats
**2 min Rest**

Finisher 
Group Core Callout x 9 min
*keep calling out exercise+reps until time is up*

Wednesday 1.24.18

10-1-10 rep Ladder 
**Split up into Groups**
Cal Row
Cal Assault Bike
Harvards (each leg)
Sprints (30 yard increments) – (1 Sprint = 1 Rep)
MB Sit-up

Tuesday 1.23.18

Complete:
5 Rounds
40 sec Work/20 sec Rest
**1 minute Rest between sets**
Floor Plate Press (45#/25#)
Floor Wipers (45#/25#)
Plate Curls (45#/25#)
Flutter Kicks w/ Plate Hold (45#/25#)
Front Plate Raises (45#/25#)
Full Sit-up w/ Plate (45/25#)
Plate Up-Downs (45#/25#)

Monday 1.22.18

Complete All 3 Supersets
**Every 8 min = 1 min Plank** (5 total)

Superset 1 – AMRAP x 10 min
*increase weight on squat*
8 Front/Back Squat
30 yd Prowler Push
*2 min Rotation*
Superset 2 – AMRAP x 10 min
8 KB Goblet Hold Rev Lunge on Slideboard (each leg)
Rotational OH MB Slams (8 each side)
*2 min Rotation*
Superset 3 – AMRAP x 10 min
10 DB RDL
20 Mt Climbers w/ Hands on DBs (each leg)
*2 min Rotation*

Saturday 1.20.18

4 Rounds 
1 min Work/30 sec Rest

5 TBDL + 10 yd Trap Bar Carry
Battle Ropes (Double Slams)
BB Push Press
Battle Ropes (Alternating)
KB Swings
Battle Ropes (Alternating w/ Standing-to-Kneeling)
Renegade Row

**90 sec Rest between Rounds**