Author Archives: Aaron Westlake

Saturday 2.24.18

4 Per Station
Repeat 2x

8x(20 on/10 off) – Sprints (up/down turf)

*90 seconds rest

8x(20 on/10 off) – Banded Dead Bugs 

*90 seconds rest

8x(20 on/10 off) – KB Head Cutters 

*90 seconds rest

8x(20 on/10 off) – Jump Rope

*90 seconds rest

8x(20 on/10 off) – Alternating Battle Rope Slams 

*2 min rest – (Repeat ALL 1 more time)

Friday 2.23.18

CARDS 

♠ Incline DB Bench Press
♥ Landmine Push Press
♣ MB OH Slams
♦ Supine Pull-ups
BF 30 yard Suicide
RF 25 Dips/Box Dips

Joker = 15 Burpee Box Jump

Thursday 2.22.18

Complete:
4 Rounds
45 sec Work/15 sec Rotate
*2 min Rest between Rounds*

KB Goblet Squat
Mt. Climbers (on slides)
*Supermans*
KB Swings
SA KB Front Rack Alternating Reverse Lunge (in place)
*Russian Twists*
Lateral Quick Feet Plate Taps
MB Squat Jumps
*Flutter Kicks*

Wednesday 2.21.18

Partner Style Conditioning 
Men: Both partners complete each Row/Suicide in 2:00
Women: Both partners complete each Row/Suicide in 2:30
**Between each series = 1 minute Plank**
**30 seconds to Reset back to Station after each Plank**

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

*2 minute Rest**

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

Tuesday 2.20.18

45 Minute Time Cap 
Goal = 10 Rounds

45 sec Battle Rope (Jumping Jacks)
10 EZ Bar Curls
15 BB Push-ups (feet on box)
Down/Back DB OH Carry
25 Floor Plate Press (45#/25#)
10 Floor Plate Wipers (each side)

Monday 2.19.18

**Break Up Into Groups**
*On Running Clock – Every 10 Minutes = 10 Burpees*

AMRAP 1 – 14 Minutes

20 Wall Ball
10 DB Snatch (5 each arm)

*2 minute Rest *

AMRAP 2 – 14 Minutes

15 KB Swings
20 Reverse Crunches

*2 minute Rest*

AMRAP 3 – 14 Minutes

20 DB Step-ups (10 each leg)
10 Ab Roll-outs

*2 minute Rest*

Saturday 2.17.18

Complete: AMRAP x 45 min Cap

250m Row
10 Barbell G2O
25 Push-ups
50 Bicycle Kicks
6 Sprints (40 yd increments)
10 KB Swings
25 yd DB Walking Lunge
50 Mt. Climbers (on Sliders)
30 sec Assault Bike @ > 75 RPM/ > 60 RPM
10 KB High Pull
25 KB Goblet Squats
50 Heel Touches
5 Sled Push (20 yd increments)

Friday 2.16.18

Partner Style – EMOM x 10 Min
**P1 & P2 start on opposite exercises**
Odd Min: 20 Push-ups
Even Min: 15 Cal/10 Cal Row

Circuit – 30 Min Time Cap 
Max Rounds 
5 Man Makers
10 Burpees
15 Lateral DB Raises
1 Box Push Sprint (Down/Back)

Core
4 Rounds
20 Russian Twist (each side) + 20 Dead Bugs (total) + 20 Alt V-Ups (total)

Thursday 2.15.18

Strength – 10 min cap 
WTHx3 Power Clean

*2 minute Rest 

Circuit 
(3-4 per station)
4 Rounds
30 Work/30 Rotate

TBDL (135#/95#)
Flutter Kicks
Slide Board
Wall Sit
Seated Reverse Box Push (45#/box only)
KB Goblet Hold Fwd Lunge (in place)-Alternating

*1 minute Rest Between Rounds 

Wednesday 2.14.18

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

Assault Bike @ >55 rpm/>40 rpm
Jump Rope
Row @ 1:45/2:00
Plank Hold
Battle Ropes (Alternating)