Monthly Archives: February 2018

Saturday 3.3.18

45 minute cap:
Goal = 6 Rounds

15 KB Swings
25 yd Prowler Push
5 Burpee Box Jump/Step-up
15 yd DB Bear Crawl
20 Plate G2O
Sprint Down/Back

*Every 8 minutes = 25 sit-ups

Friday 3.2.18

For Time: 2 Rounds

1 Lap 
10 Man Makers
30 Pull-ups + 30 Push-ups + 40 Flutter Kicks

2 Lap 
8 Man Makers
20 Pull-ups + 20 Push-ups + 30 Flutter Kicks

3 Lap 
6 Man Makers
10 Pull-ups + 10 Push-ups + 20 Flutter Kicks

100 Banded Curls
100 Band Tri Extension

*5 minutes Rest 

Core: 
3 Rounds
Full Sit-ups – 20
Crunches – 20
Toe Touches – 20
Russian Twists – 20
Hollow Rocks – 20

*30 seconds rest between movements 

Thursday 3.1.18

HAPPY BIRTHDAY MONICA!! 

CARDS
♠ Trap Bar Deadlift (135#/95#)
 DB Pulse Squat
♣ Burpee

 KB Head Cutter
BF 30 Superman

RF 30 Spiderman (15 each side)

Wednesday 2.28.18

Groups of 4
5 Rounds
45 seconds Work/60 seconds Rest (Rotate)
*Max Effort* 

Row (> 1:45m/2:00m pace)
Battle Ropes  (Alternating)
Assault Bike (> 60 rpm/50 rpm)
Sled Push Sprint (40 yd increments)
Bear Crawl (40 yd increments)

Tuesday 2.27.18

Strength – Bench Press (WTH x5) – 10 min time cap
5 – 5 – 5 – 5 – 5 – 5 reps

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
*Every 10 minutes = 75 Jump Rope

DB Push Press
DB Up-Downs
Inverted Row
Russian Twists (x2)
Push-ups

Monday 2.26.18

Partner Style 

*Each Partner Performs Both Movements Before Lap*

2 Rounds
45 sec on/15 sec off
*Use DBs for entire workout*

P1: DB Goblet Squat
P2: Box Jumps or DB Step-ups

Lap (Run Together)

P1: DB Sumo Squats
P2: MB Jump Squats (15#/8#)

Lap (Run Together) 

P1: DB Lunge
P2: DB Wall Sit (Legs at 90 degrees – Holding DBs)

Lap (Run Together)

Partner Lateral Band Walk (40 yds – switch sides halfway) – (band around P1 waste/P2 pulling band for resistance)

Lap (Run Together)

Saturday 2.24.18

4 Per Station
Repeat 2x

8x(20 on/10 off) – Sprints (up/down turf)

*90 seconds rest

8x(20 on/10 off) – Banded Dead Bugs 

*90 seconds rest

8x(20 on/10 off) – KB Head Cutters 

*90 seconds rest

8x(20 on/10 off) – Jump Rope

*90 seconds rest

8x(20 on/10 off) – Alternating Battle Rope Slams 

*2 min rest – (Repeat ALL 1 more time)

Friday 2.23.18

CARDS 

♠ Incline DB Bench Press
♥ Landmine Push Press
♣ MB OH Slams
♦ Supine Pull-ups
BF 30 yard Suicide
RF 25 Dips/Box Dips

Joker = 15 Burpee Box Jump

Thursday 2.22.18

Complete:
4 Rounds
45 sec Work/15 sec Rotate
*2 min Rest between Rounds*

KB Goblet Squat
Mt. Climbers (on slides)
*Supermans*
KB Swings
SA KB Front Rack Alternating Reverse Lunge (in place)
*Russian Twists*
Lateral Quick Feet Plate Taps
MB Squat Jumps
*Flutter Kicks*

Wednesday 2.21.18

Partner Style Conditioning 
Men: Both partners complete each Row/Suicide in 2:00
Women: Both partners complete each Row/Suicide in 2:30
**Between each series = 1 minute Plank**
**30 seconds to Reset back to Station after each Plank**

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

*2 minute Rest**

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset