Saturday 11.24.18

Completion – 3 Rounds
*2 minutes Rest between rounds 

Lap
2x Dwn/Bk Front Rack KB Carry (2 KBs)
20 KB Swings (Green/Yellow)
50 sec Alt. Battle Rope
20 Harvards
20 Cal Row
50 Flutter Kicks (total)
20 Plate G20 (45#/25#)

Friday 11.23.18

5 rounds
1 min each station
Wall Ball
BB Sumo Deadlift High Pull (75/55#)
Box Jump/Box Step-Up
Push Press (75/55#)
Row (calories)
*Rest 1 min*

Rotate immediately to the next station every 1 min
Clock does not stop or reset between stations

Wednesday 11.21.18

Happy 68th Birthday Carey Benson!!
6 Rounds
8 reps each movement

Cauldron Turns w/ BB (each way)
Alternating DB Strict OH Press
Rear-Foot Elevated DB Split-Squat (each leg)
Explosive Push-ups
Y-Raises

Finisher
68 seconds Max Cal Row

Tuesday 11.20.18

12 – 1 Ladder
*Every 2 rounds increase weight
*Every 8 minutes = 50 bicycle kicks

TRX Inverted Row
DB Bench Press
Single Arm OH Press (each arm)
Burpee
KB Upright Row
Cal Bike

Monday 11.19.18

Partner Style
3 Stations – 4 pairs MAX per station (8 members total)

5 Rounds (Complete all 5 rounds @ 1 station before rotating)
45 sec work/30 sec rest
*2 min Rest between stations* 

Station 1 – Jump Rope & DB Box Step-ups – (5 Rounds each)
P1: Jump Rope
P2: DB Box Step-ups

Station 2 – KB Swing & Plank Hold (Elbows on Black AirEx Pad) – (5 Rounds each)
P1: KB Swing
P2: Plank Hold

Station 3 – Sled Push + KB Goblet Squat – (5 Rounds each)
P1: Max Distance Sled Push (45#/25#)
P2: KB Goblet Squat

Saturday 11.17.18

4 Stations = 4 Groups

Goal = 4 sets per station

*1 minute to Rotate between stations *

Station 1 – 1o minutes

10 DB Incline Bench Press + 15 Reverse Crunch + Plank Knee-Tucks on Sliders

Station 2 – 10 minutes 

1 Rope Sled Pull + 10 Push-ups + 10 Alt. Plank Shoulder Taps (each arm)

Station 3 – 10 minutes 

15 Tricep Extension + 10 MB Slams + 10 KB Swings

Station 4 – 10 minutes

5 Alt. DB Hammer Curls (each arm) + 10 DB Push Press + 30 sec DB OH Hold

Friday 11.16.18

Happy Big 54th Birthday Dr. John Myers!!
Born 11.17.1964

32 minute AMRAP (1964 seconds)
11 exercises = 17 reps each
**5 burpees every 4 minutes**

Push-ups
V-Ups
Squat Jumps
Plate G2O
Cal Assault Bike
DB Hammer Curls
Dual Arm DB Bent-Over Row
Battle Rope Jumping Jacks
DB Skull Crushers
Spiderman
Band Pull Aparts

Thursday 11.15.18

Strength Ladder – Complete
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 80% 1RM

*rest as needed to complete

Cardio – 10 minutes
Max Calorie Row

Core – 3 Rounds
20 Toe Touches
15 Crunches
10 SLSU

Tuesday 11.13.18

Strength – 12 min cap 
Strict BB Press – WTH x 3

Circuit 1 – 4 Rounds  
10 BB Bench Press @ (60% 1RM) + 10 push-ups + 30 sec Row Sprint
*90 sec rest between rounds 

Circuit 2 – 3 Rounds
10 KB Head Cutters + 30 sec Resisted Bear Crawl w/ SKLZ Recoil (fwd/bck) + 30 sec Side Plank (ea side)
*90 sec rest between rounds 

Finisher
DB Curl Pyramid – 70 total reps
*4 DB weights
*10 DB Curls at each weight – going up and down pyramid – Complete as fast as possible
(Ex. 20# – 25# – 30# – 35# – 30# – 25# – 20#)