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)

Tuesday 1.22.19

45 Minute AMRAP
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 1.21.19

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

AMRAP 1 – 14 Minutes

10 Wall Ball
10 DB Snatch (5 each arm)
20 Mt. Climbers (each leg)

*2 minute Rest *

AMRAP 2 – 14 Minutes

15 KB Swings
20 Reverse Crunches
30 sec Hand-to-Elbow Plank

*2 minute Rest*

AMRAP 3 – 14 Minutes

10 DB Step-ups (5 each leg)
10 Ab Roll-outs
20 yd Sled Push

*2 minute Rest*

Saturday 1.19.19

4 Per Station
Repeat 2x

4x(30 on/30 off) – Sprints (up/down turf)

*60 seconds rest

4x(30 on/30 off) – Banded Dead Bugs 

*60 seconds rest

4x(30 on/30 off) – KB Head Cutters 

*60 seconds rest

4x(30 on/30 off) – Jump Rope

*60 seconds rest

4x(30 on/30 off) – Alternating Battle Rope Slams 

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

Friday 1.18.19

Strength – Bench Press – 15 min time cap
10 – 8 – 6 – 4 – 6 – 8 – 10 reps
*increase weight each set to 4 reps*

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
*Every 10 minutes = 75 Jump Rope

DB Curl & Press
DB Up-Downs
Inverted TRX Row
Russian Twists (x2)
Dual DB Skull Crushers

Thursday 1.17.19

Partner Style 

*Each Partner Performs Both Movements Before Lap*

2 Rounds
45 sec on/15 sec off
*Use DBs for entire workout*

P1: DB Goblet Squat
P2: Box Jumps or DB Step-ups

Lap (Run Together)

P1: DB Sumo Squats
P2: MB Jump Squats (15#/8#)

Lap (Run Together) 

P1: DB Lunge
P2: DB Wall Sit (Legs at 90 degrees – Holding DBs)

Lap (Run Together)

Partner Lateral Band Walk (40 yds – switch sides halfway) – (band around P1 waste/P2 pulling band for resistance)

Lap (Run Together)

Wednesday 1.16.19

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