Monthly Archives: August 2018

Saturday 9.1.18

“Mini Murph”
3 Laps
50 Pull-ups / Inverted Row
100 Push-ups
150 Squats
3 Laps

Finisher – 2 Rounds
60 sec Alt. Plank Arm Reach
30 sec MB Russian Twist
30 sec Reverse Crunch
60 sec Alt. Single Leg Glute March
60 sec Bear Crawl
*Rest 30 seconds*

Friday 8.31.18

Break into 3 Groups (if needed) 

Complete:

Jump Rope – 1 minute
Rest/Rotate – 1 minute

AMRAP – 12 minutes 
10 BB Bench Press
10 Plate G2O (45#/25#)
10 Burpees

*30 seconds rest 

Jump Rope – 1 minute
Rest/Rotate – 1 minute 

AMRAP – 12 minutes 
5 Renegade Row
10 yd DB Bear Crawl
15 Toe Touches

*30 seconds rest 

Jump Rope – 1 minute
Rest/Rotate – 1 minute

AMRAP – 12 minutes 
5 Pull-ups
10 Push-ups
15 BW Squats

*30 seconds rest 

Jump Rope – 1 minute
Rest/Rotate – 1 minute

Thursday 8.30.18

CARDS

♠ Trap Bar Deadlift (135#/95#)
♥ DB Box Step-up (each leg)
♣ KB Swing
♦ Burpee
BF 30 sec weighted Wall Sit
RF 30 Spiderman (15 each side)

Wednesday 8.29.18

5 Rounds
Groups of 4
60 seconds on/60 seconds off (rotate)
*Max Effort*

Row (> 1:45m/2:00m pace)
Jump Rope
Assault Bike (> 60 rpm/50 rpm)
Plank Hold
Jog Up/Down Turf

Tuesday 8.28.18

Strength – 12 min time cap
Alternating DB Bench Press
*increase weight each set*
12 – 10 – 8 – 6 – 4 reps (each arm)
*Complete 45 sec Dead Bug between sets*

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
*Every 10 minutes = 1 Lap
Alt. DB Front Raises
MB Mt. Climbers (each leg)
SA DB Bent-Over Row (each arm)
MB Russian Twists (each side)
DB Rev. Flies

Monday 8.27.18

Strength – 15 min cap
Front/Back Squat
**Guestimate your 1RM to go off of percentages – does not have to be exact** 
3 reps @ 60% / 65% / 70%
4 reps @ 60% / 65% / 70%

*Complete 50 Flutter Kicks between each set 

*3 minutes to rest and set up*

4 Rounds 
40 sec Work/20 sec Rotate
*3 per station*

TRX L Ft Elevated KB Split-Squat
TRX R Ft Elevated KB Split-Squat
L Side Plank w/ Open & Closes
R Side Plank w/ Open & Closes
DB RDL
KB Swing
Box Push
*90 sec Rest Between Rounds*

3-D Body & Brunch Family Workout

3-D Body & Brunch Family Workout

THANK YOU ALL FOR COMING!!

WORKOUT:

45 Minute AMRAP
Goal = 10 Rounds
8 reps each movement

Cal Row
Plate G20
Cal Bike
HR Push-ups
Pull-ups or TRX Inverted Row
KB Goblet Squats
Knee-2-Elbows
Sled Push

Saturday 8.25.18

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

Row (> 1:45m/2:00m pace)
Harvards
Assault Bike (> 60 rpm/50 rpm)
Sled Push Sprint (40 yd increments)
Hand Release Push-ups

Friday 8.24.18

AMRAP x 45 Minutes

30 sec Battle Rope
10 EZ Bar Curls
15 BB Push-ups (feet on box)
10 Floor Plate Wipers (each side)
15 yd DB Bear Crawl
10 DB Single Arm Bent Over Row (each arm)

Thursday 8.23.18

5 Rounds

1 min Max Reps – Hang Power Clean(95#/45#)/KB Swing + 30 sec rotate

1 min Max Reps – Box Step-ups + 30 sec rotate

1 min Max Reps – DB Walking Lunge + 30 sec rotate

1 Lap

*2 minutes Rest between Rounds

Core – 3 Rounds

25 Straight-Leg Sit-ups

25 Crunches

25 Russian Twists (each side)

25 Toe Touches

10 Ab Rollouts

45 sec Plank Hold (Hands on Ab Roller)