Monthly Archives: March 2018

Saturday 3.31.18

Complete For Time:
“Filthy Fifty”

50 Box Jumps / Step-ups (each leg)
50 Pull-ups / Jumping Pull-ups
50 KB Swings
50 Walking Lunges (each leg)
50 Knees-to-Elbows
50 Push Press
50 Superman
50 Wall Balls
50 Burpees
50 Double Unders / 100 Jump Rope

Friday 3.30.18

45 Minute AMRAP
10 reps each

Cal Assault Bike
DB Bench Press
DB Curl & Press
V-ups
Band Tri Extensions
Dual Arm Bent-Over Row

Thursday 3.29.18

5 Stations
Max Reps/Distance @ Each Station
*Split into 4 per station**

5 Rounds 
1 min – KB Goblet Squat
**30 seconds Rotate**
1 min – Power Clean or KB Swing
**30 seconds Rotate**
1 min – Row/Assault Bike
**30 seconds Rotate**
1 min – Box Push (20 yard increment)
**30 seconds Rotate**
1 min – Squat Jumps
**30 seconds Rotate**

*2 min Rest between Rounds**

Wednesday 3.28.18

CARDS 
♥️ Burpees
♠️ Push-ups 
♦️ KB Head Cutter
♣️ Sprints (40 yd increments)
RF  15 yd DB Bear Crawl
BF  15 Ab Rollouts (Using Rollers)

Tuesday 3.27.18

4 Rounds 
30 sec Work/30 sec Rotate
*1 minute Rest between rounds*
**Split into groups of 5-6 – each group start at a Complex**
*Complete ALL 3 Complex = 1 Round*

Complex 1
DB Floor Press
Cone Suicide (10-20-30-40 yds)
Inverted Row

Complex 2
Reverse Plank Slide (on Slidez) – (20 yds)
Russian Twists
Forward Plank Side (on Slidez) – (20 yds)

Complex 3
Dips / Box Dips
Cone Suicide
DB Shoulder Press

Monday 3.26.18

Core – 10 min cap
3 rounds
*groups of 4*
Superman – 15
Dual KB Floor Wipers – 10 each side
TRX Mt. Climbers – 30 sec
Swiss Ball Pot Stir – 30 sec

AMRAP – 35 min cap
10 reps each movement
DB Thrusters
KB Swing
Cal Row
Shoot Throughs
Dual KB Front Rack Lunge (each leg)
Wtd Hollow Rock

Saturday 3.24.18

Partner Style
3 Rounds
*P1 & P2 Complete Both Exercises Before Resting*

P1: 1 min Row (>1:50 men/>2:00 women)
P2: 20 Push-ups
*1 minute Rest*
P1: 1 min Row (>1:50 men/>2:00 women)
P2: 15 Burpees
*1 minute Rest*
P1: 1 min Row (>1:50 men/>2:00 women)
P2: 30 Flutter Kicks
*1 minute Rest*
P1: 1 min Row (>1:50 men/>2:00 women)
P2: MB Wall Sit until P1 finishes
*1 minute Rest*
P1: 1 min Row (>1:50 men/>2:00 women)
P2: Side Plank (30 sec each side)
*1 minute Rest*

Friday 3.23.18

15-1 Rep Ladder 

Alternating DB Bench Press
Plank Body Saw (on Slidez)
DB Hammer Curls
Sled Rope Pull (1 Rope Length Each Time)
SA Landmine Press (each arm)
Cal Assault Bike

Thursday 3.22.18

AMRAP x 45 minutes 
8 Reps Each

Trap Bar Deadlift
KB Thruster
Rear-Foot Elevated Split-Squat Jumps (each leg)
KB Slide Board Lateral Lunge (each leg)
Banded Pallof Press (each side)
1 Lap

Wednesday 3.21.18

5 Rounds 
40 sec Work/20 sec Rest
*Split into Groups of 3*

Prowler Push – 15 yd Increments (No Weight – Sled Only)
Jump Rope
Battle Ropes (Alternating Slams)
Row
Harvards
Battle Ropes (Double Slams)
TRX Plank Hold
Incline Treadmill Walk (@ Max Incline Level)

*1 Minute Rest Between Rounds*