Monthly Archives: October 2018

Saturday 11.3.18

7 Rounds 
30 sec Work/30 sec “Active Rest”
*90 sec Rest after each round

Station 1 
DB BP
MB OH Hold (20#/14#)

Station 2
Box Push-up
MB OH Hold (20#/14#)

Station 3
EZ Bar Curls
MB OH Hold (20#/14#)

Station 4 
DB Squats
MB Half Squat Jump (20#/14#)

Station 5 
DB Walking Lunges
MB Half Squat Jumps (20#/14#)

Friday 11.2.18

45 Minute Time Cap 
Goal = 10 Rounds
10 Reps Each Movement

BB Push Press
Feet-Elevated Push-ups
Alternating DB Curls (each arm)
SA DB Row (each arm)
Pull-ups
DB Bench Press (Neutral Grip)

Thursday 11.1.18

Partner Style 
45 sec on/15 sec Rotate
*2 Groups per Circuit
*1 Minute to Rotate between Circuits*

Circuit 1 – 2 Rounds (8 min)
P1: KB Full + Half Squats
P2: Hamstring Curls (Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 2 – 2 Rounds (8 min)
P1: Sled Push
P2: Mt. Climbers (on Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 3 – 2 Rounds (8 min)
P1: DB Lunges
P2: Plank Hold
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 4 – 2 Rounds (8 min)
P1: Trap Bar DL (40-50% 1RM)
P2: Plank Position Alt. Knee-to-Elbow
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Wednesday 10.31.18

Happy Halloween!!

*Your Pumpkin = Med Ball

75  lateral pumpkin jump overs (each side)
50 pumpkin push presses
100  pumpkin goblet squats
50  pumpkin box jumps (20″)
75  pumpkin squat cleans

Tuesday 10.30.18

Sprints – Partner Style
P1 Works/P2 Rests (alternate sprints)
2 Rounds

1x Down/Back
2x Down/Back
3x Down/Back
2x Down/Back
1x Down/Back

*2 minute Rest

Holy Trinity – 30 Minute Time Cap
Complete As Many Reps As Possible

200 Push-ups
200 Dips (or Bench/Box Dips)
200 Pull-ups (or Inverted Row)

Monday 10.29.18

6 Rounds
45 sec Work/30 sec Rotate
*1 minute Rest between rounds 

Sled Push
Alternating MB Step-up into Reverse Lunge
Box Jump/Step-up
Wall Ball (20#/14#)
Wall Sit (legs @ 90 degrees)

Saturday 10.27.18

BB Complex – 5 Rounds 

6 DL + 6 Bent-Over Row + 6 Power Clean + 6 Front Squat + 6 Push Press + 6 Back Squat

*Start @ (35#/65#) and increase weight each set (10#-20#)
*60-90 seconds rest between Rounds*

Complete: 

100 Dual Band Seated Row
*every time you stop = 10 Burpees
then:
100 Wall Balls
*every time you stop = 40 yd Sled Push
then: 
100 KB Swings
*every time you stop = 40 yd Farmer’s Carry

Finisher

For Time: 1000m Row (MAX EFFORT)

Friday 10.26.18

Superset 1 
Close-Grip BP – 10 (@ 50%)/10 (@55%)/8 (@ 60%)/8 (@ 65%)/5 (@ 68% 1RM)/5 (@ 72% 1RM)
DB Bent-Over Row (each arm) – 10 – 10 -10 – 10 – 10 – 10
*2 min rest between sets

Superset 2
Seated DB OH Press – 5 – 5 – 10 – 10 – 20 (↓ weight as reps ↑)
Band Face Pull – 20 – 20 – 20 – 20 -20
*2 min rest between sets

Superset 3
EZ Bar Skull Crushers – 10 – 10 – 10 – 10
DB Curls – 10 – 10 – 10 – 10
*2 min rest between sets

Burnout
250 Toe Touches
*Complete in least amount of sets as possible*

Thursday 10.25.18

Strength – 20 min cap 
TBDL @ 75% 1RM
5 – 5 – 5 – 5 – 5

*Build up to 75% (2-3 Warm-up sets)

AMRAP x 30 min 
15 KB Goblet Squat
10 Single Leg Lateral Side Lunge on Slidez (each leg)
30 sec Wall Sit
30 yd Wtd Sled Push
30 sec Side Plank (each side)
30 sec Front Plank

Wednesday 10.24.18

Complete For Time:

1000m Row
75 Wall Balls
75 Plate G2O
75 MB Walking Lunges (each leg)
75 Push-ups
75 Weighted Alternating Plank Arm Extensions
75 KB Swings
1000m Row