Author Archives: Aaron Westlake

Saturday 12.16.18

CARDS 

♠ DB Step-Up into Reverse Lunge (each leg)
♥ DB Bench Press 
♣ KB Swing
♦ Single Arm Bent-Over Row (each arm)
BF 40 yd Sled Push (20 yd increments down/back)
RF 20 Spider Man

Friday 12.15.18

7 Stations 
5 Rounds
40 sec Work/20 sec Rotate
**2 min Rest after each round**

DB Curl and Press
DB Skull Crushers
Assault Bike
Box Dips
Ab Rollouts
OH DB Hold
KB High Pull

Thursday 12.14.18

20-18-16-14-12-10-8-6-4-2 Rep Ladder 
**increase weight at rep set 10**

Goblet Squat
Box Step-up
Skaters (on Slideboard) – each side
KB RDL
Lateral Line Hops (each side)
Flutter Kicks (each leg)

Wednesday 12.13.18

SPELL YOUR FULL NAME (FIRST + LAST) = THAT’S YOUR WORKOUT!
45 Minutes – AMRAP

A = 250m Row                       N = 25 Sit-ups
B = 30 Squats                         O = 40 yd Prowler Push
C = 20 Plate Sit-ups              P = 25 Push-ups
D = 20 Push-ups                   Q = 35 Squats
E = 15 Burpees                       R = 20 Box Dips
F = 25 Squat Jumps              S = 15 Burpees
G = 50 Mt. Climbers             T = 1 Min Plank Hold
H = 30 Alt. V-ups                  U = 50 Russian Twist
I = 1 Min Wall Sit                  V = 40 Walking Lunges
J = 40 yd Prowler Push       W = 20 Push-ups
K = 20 Box Dips                    X = 2 Min Wall Sit
L = 10 Pull-ups                      Y = 10 Pull-ups
M = 2 Min Plank Hold         Z = 25 Squat Jumps

Tuesday 12.11.18

Strength – 15 Minute Time Cap
5 Rounds
10 Alternating DB Floor Press + 15 Plank Shoulder Taps (each arm) + 20 Floor Wipers (holding 1 DB)
**2 minute Rest**

Circuit – 30 Minute Time Cap
Max Rounds
5 Man Makers
10 Burpees
15 Hollow Rocks
20 sec Max Effort Row
25 DB Hammer Curls

Monday 12.10.18

8 Minutes
Agility Ladders (4-5x each movement – Coach’s Choice)
**2 minute Rest**

35 Minute Time Cap: 
Goal = 7 Rounds
**every 7 minutes = 1 minute plank**

10 Sumo DL (BB or KB – x2)
15 DB Goblet Squat
20 Harvards on Tire (10 each leg)
10 Lateral Lunge to Balance (5 each leg)
20 MB Crunch
20 MB Russian Twist (each side)

Saturday 12.8.18

5 Rounds
*After each round = 4 Sprints Down/Back (90 seconds rest after last person finishes)

KB Swings – Max Reps – 1 minute
*30 seconds rotate*
Man Makers – Max Reps – 1 minute
*30 seconds rotate*
Row – Max Cal – 1 minute
*30 seconds rotate* 
KB Head Cutters – Max Reps – 1 minute
*30 seconds rest* 
Alternating Plank KB Reach Throughs – 1 minute
*4 Sprints Down/Back 

Friday 12.7.18

Circuit 1 – 10 Min Time Cap 
For Max Rounds
1x … Barbell Bench Press
1x … Box Jump/Step-up (each leg)
Add one rep each movement per round

Circuit 2 
21-18-15-12-9x Reps
40 yd Sprint Down/Back (2x)
DB Curl & Press
KB High Pull

Core
Plank Series (Front/Side/Side)
9x (30 sec Work/30 sec Rest)
(ex. 30 sec front, 30 sec side, 30 sec side, 30 sec front…)

Thursday 12.6.18

Complete:
4 Rounds
30 sec Work/30 sec Rotate
*2 min Rest between Rounds*

Back/Front Squat (30-40% 1RM)
Mt. Climbers (on slides)
*Supermans*
KB Swings
DB Forward Lunges (in place)
*Toe Touches*
Lateral Quick Feet Plate Taps
DB RDLs
*Flutter Kicks*

Wednesday 12.5.18

CARDS

♠ Hang Power Cleans
♥ Hanging Knee Raises/Bench Knees-to-Elbows
♣ DB Plank Row
♦ Goblet Hold Reverse Lunge (each leg)
BF – 10 DB Up-Downs
RF – BW Bear Crawl Length of Turf (Down/Back)
Joker – Plank Hold (Accumulate 2 minutes)