Tuesday 1.8.19

On the 0:00 
3 Laps

On the 10:00 
4 Rounds For Time:
15 DB Floor Press
15 DB Curl & Press
20 Toe Touches

On the 20:00 
3 Laps

On the 30:00 
4 Rounds For Time:
10 DB Renegade Rows
10 KB Plank Pull Throughs (each side)
20 Russian Twists (ea side)

On the 40:00
3 Laps

**rest is time remaining until next series**

Monday 1.7.19

Complete:
8-5-5-5-5 reps
DB Box Step-up Into Reverse Lunge (each leg) + Squat Jumps

Circuit
4 Rounds
250m row
15 KB Swing
20 TRX Knee Tucks (feet in handles)
15 Burpees
10 KB RDL

Core
3 sets
30 MB Russian Twist (each side)
20 MB Sit-ups
10 Hollow Rocks

Saturday 1.5.19

Complete:
45 Minute AMRAP

6 BB Bench Press
6 45 degree Forward Lunges (each leg) – In Place
10 SA DB Sit-up (each arm)
6 Seated DB OH Press (each arm)
50 Jump Rope
8 Burpees

Friday 1.4.19

4 Rounds 
40 sec Work/20 sec Rest
**1 minute Rest between Rounds**

Floor Plate Press (45#/25#)
Floor Knees-to-Elbows
HR Push-ups
Alt. V-ups
DB Front Raises
Superman
DB Upright Row
Plank w/ Alt. Leg+Arm Lift
Floor Plate Wipers (45#/25#)

Finisher
3 min Military Plank Hold (Push-up Position)

Thursday 1.3.19

Strength – Back/Front Squat – 15 min cap
2×5 – Warm-up Sets (Build up to a Heavy 5 rep Weight)
then:
4×5 @ Heavy 5-rep

**Break up into 2 groups for Circuit 1 & Circuit 2**

Circuit 1 – 5 rounds
250m row
30 yard MB Toss + Lunge – Walking Lunge to Retrieve MB
20 MB Russian Twist (each side)

*2 min rest*

Circuit 2 – 5 rounds
15 Cal Assault Bike
15 KB Head Cutters
20 V-ups

Wednesday 1.2.19

Tabata Circuits
8x (20 sec on/10 sec off)
Complete all 8 rounds before rotating each movement
90 seconds to rotate between movements

TRX Mountain Climbers
Battle Ropes
Sled Push
DB Curl & Press
Squat Jumps
Jump Rope
Up-Downs
Push-ups

Monday 12.31.18

Happy New Year!!

4 Stations 
*1 minute rotation between Stations*

Station 1 – 7 min AMRAP
20 Body Weight Squats
19 KB swings

1 minute Rest/Rotate

Station 2 – 7 min AMRAP
20 Cal Row
19 DB Push Press

1 minute Rest/Rotate

Station 3 – 7 min AMRAP
20 Harvards (total)
19 Crunches

1 minute Rest/Rotate

Station 4 – 7 min AMRAP
20 Push-ups
19 TRX Row

1 minute Rest/Rotate

Saturday 12.29.18

Partner Style 
3 Rounds
**P1 & P2 complete both movements before Rest for each superset**

P1: 1 min Row Sprint
P2: 20 Mini Band Lateral Steps (in place) – each leg
**1 minute Rest**
P1: 1 min Row Sprint
P2: 30 Jumping Jacks
*1 minute Rest*
P1: 1 min Row Sprint
P2: 30 Scissors (ab scissors)
**1 minute Rest**
P1: 1 min Row Sprint
P2: Wall Sit until P1 finishes
**1 minute Rest**
P1: 1 min Row Sprint
P2: Superman until P1 finishes
**1 minute Rest**

Friday 12.28.18

10-1 Rep Ladder 
**Every 8 Minutes = 5 Burpees**

DB Bench Press
Weighted Hip Lifts (feet elevated on box) – (Use DB or Plate for weight)
DB Hammer Curls
Front Plate Raises (25#/10#)
Pull-ups
Mt. Climbers on Slide Board (each leg)

Thursday 12.27.18

AMRAP x 45 minutes
10 reps each movement

Trap Bar Dead Lift (50% 1RM)
SL DB RDL (each leg)
SL TRX Split-Squat (each leg)
Ab Rollouts
MB Squat Jumps