Tuesday 9.18.18

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
20 KB High Pull
1 Box Push Sprint (Down/Back)

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

Monday 9.17.18

**Break Up Into Groups**
*On Running Clock – Every 6 Minutes = 1 Lap*

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 9.15.18

12-1 Ladder
*Increase Weight Every 2 Rounds 

BB Bench Press
DB Sumo Pulse Squat
SA DB Sit-up (each arm)
DB SA Row
Jump Rope (x5)
MB Russian Twists (on Balance Pad)

Friday 9.14.18

4 Rounds 
30 sec Work/30 sec Rotate
*1 minute Rest between rounds*
**Split into groups of 6 – each group start at a Complex**
*Complete ALL 3 Complex = 1 Round*

Complex 1
DB Floor Press
Cone Suicide (10-20-30-40 yds)
Ab Rollouts

Complex 2
Reverse Push Plank Slide (on Slidz) – (20 yds)
Sit-ups
Reverse Push Plank Side (on Slidz) – (20 yds)

Complex 3
EZ Bar Floor Skull Crushers
EZ Bar Curls
Sledge Hammer Slams

10 Burpees @ End of Each Round 

Thursday 9.13.18

Complete All 3 Supersets
**Every 8 min = 1 min Plank** (5 total)

Superset 1 – AMRAP x 10 min
*increase weight on squat*
8 Front/Back Squat
30 yd Prowler Push
*2 min Rotation*
Superset 2 – AMRAP x 10 min
8 KB Goblet Hold Rev Lunge on Slideboard (each leg)
Rotational OH MB Slams (8 each side)
*2 min Rotation*
Superset 3 – AMRAP x 10 min
10 DB RDL
20 Mt Climbers w/ Hands on DBs (each leg)
*2 min Rotation*

Wednesday 9.12.18

Complete:
AMRAP x 45 minutes
*every 10 minutes = 15 burpees 

5 DB Snatch (each arm)
10 Walking Lunges (each leg)
15 Push-ups
20 KB Swings
25 MB Crunches
30 Step-ups (15 each leg)
35 sec Jump Rope

Tuesday 9.11.18 (9/11 Memorial Workout)

“NEVER FORGET” – 9/11 Memorial Workout
Complete For Time:

2001 Meter Row or Run
11 Box Jumps 30/24
11 DB or BB Thrusters
11 Burpees
11 Power Cleans
11 Knees-to-Elbows
11 KB Swings
11 Sled Push (40 yd increments)
11 DB Goblet Squats
11 BB Push Press
2001 Meter Run or Row

Monday 9.10.18

45 Minute Time Cap 
Goal = AMRAP
10 Reps Each Movement

DB Bench Press (Neutral Grip)
Feet-Elevated Push-ups
Alternating DB Curls (each arm)
SA DB Row (each arm)
Pull-ups
DB Skull Crushers

Saturday 9.8.18

3 Rounds 
40 sec Work / 20 sec Rest

KB Head Cutter
Row
Battle Ropes
TRX Plank Hold
Box Step-ups
Assault Bike
Alternating Plank Rope Pull
Weighted Wall Sit
Flutter Kicks
Push-ups

DB Push Press

Jump Rope

*90 sec Rest between rounds*

Friday 9.7.18

4 Stations = 4 Groups
Goal = 4 sets per station
*1 minute to Rotate between stations *
Station 1 – 1o minutes
10 DB Floor Press + 15 Ab Rollouts + 15 DB Hammer Curls
Station 2 – 10 minutes 
10 DB Plank Row (each arm) + 30 sec Alt. Battle Rope Slams + 45 sec Military Plank Hold
Station 3 – 10 minutes 
10 Barbell Push Press + 250m Row + 15 Band Tri Extension
Station 4 – 10 minutes
10 DB Front Raises + 10 Lateral Raises + 25 yd BW Bear Crawl (with/ Yoga Block on Back)