Author Archives: Aaron Westlake

Saturday 2.2.19

Happy Birthday Quickie!! (a.k.a Donald Driver)

*Trivia = What does each rep count represent?
*Winner gets a ICON Meals Protein Cookie (Have to get all numbers correct)

4 Rounds

213 Jump Rope
205 sec Row
1 Minute Wall Sit
1 Minute Plank Hold
44 Push-ups
7 DB Curl & Press
80 Walking Lunges
14 Squat Jumps

Friday 2.1.19

3 Rounds
*60 seconds rest between Rounds
15 DB Push Press
10 Sprints Dwn/Bk (Dwn/Bk = 2)
15 Inverted Row
8 Sprints Dwn/Bk
15 Close-Grip Push-ups
6 Sprints Dwn/Bk
15 EZ Bar Curls
4 Sprints Dwn/Bk
15 Dips/Box Dips
2 Sprints Dwn/Bk
15 Hollow Rocks

Thursday 1.31.19

Workout 1 – 15 Min Cap
Deadlift or TBDL – WTH
5 – 5 – 5 – 3 – 3 Reps

Workout 2 – AMRAP x 30 Min
15 yd Front Rack BB Lunge (65#/35#)
15 yd DB Bear Crawl
10 Leg Curls (on Sliders)
20 Mt. Climbers (each leg) – (on Sliders)
20 Floor Wipers (10 each side) – (hold BB)

Wednesday 1.30.19

Partner Style
3 Stations – 4 pairs MAX per station 

5 Rounds (Complete all 5 rounds @ station before rotating)
45 sec work/30 sec rest
*2 min Rest between stations*

Station 1 – Row & MB OH Slams – (5 Rounds each)
P1: Max Cal Row
P2: MB OH Slams

Station 2 – Assault Bike & Plank Hold (Elbows on Black AirEx Pad) – (5 Rounds each)
P1: Max Cal Assault Bike
P2: Plank Hold

Station 3 – Sled Push + KB Swing – (5 Rounds each)
P1: Max Distance Sled Push (45#/25#) – 30 yd lengths
P2: KB Swing

Tuesday 1.29.19

45 Minute Cap
10 reps each movement
Goal = At Least 5 Rounds

20 yd Plank Walk (Sliders) + 5 Push-ups Every 5 yds
Jump Rope (x5)
KB Alternating Bent-Over Row (2 KBs in hands) – Back Parallel w/ Floor
DB Bench Press
40 yd SA OH DB Walk (each arm)
DB Hammer Curls

*1 Lap every 9 minutes

Monday 1.28.19

Complete: 5 Rounds
1 min Max Reps – Back/Front Squat (75#/45#) + 30 sec rotate
1 min Max Reps – Harvards + 30 sec rotate
1 min Max Reps – BW 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)

Saturday 1.26.19

Break into 3 Groups (if needed)
**Complete 1 minute Jump Rope after each AMRAP before Rest**
Complete: 

AMRAP x 12 Min
10 BB Bench Press
10 Plate G2O (45#/25#)
10 Up-Downs

Jump Rope – 1 minute
Rest/Rotate – 1 minute

AMRAP x 12 Min
5 Renegade Row
10 yd DB Bear Crawl
15 Toe Touches

Jump Rope – 1 minute
Rest/Rotate – 1 minute

AMRAP x 12 Min
5 Pull-ups
10 Push-ups
15 BW Squats

Jump Rope – 1 minute
Rest/Rotate – 1 minute

Friday 1.25.19

For Time: 2 Rounds

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

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

3 Lap 
6 Man Makers
10 Inverted Row + 30 Push-ups + 20 Flutter Kicks

*2 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 1.24.19

CARDS
♠ Back or Front Squat (55% 1RM)
 DB Pulse Squat
♣ Burpee

♦ BB RDL
BF 30 Superman

RF 30 Spiderman (15 each side)

Wednesday 1.23.19

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)