Monday 11.12.18

Thank You To All Who Have Served Our Country 

Strength
TBDL – 5×3 @ 80% 1RM
*2-4 sets to build up to 80%  (warm-up sets)
*1 minute Plank Hold between sets 

AMRAP x 15 minutes
*Goal = 4 Rounds 
11 KB Swings
11 Burpees
19 KB DL
18 Inverted Row

Core – 3 Rounds
10 V-Ups
20 Russian Twist
30 sec Banded Dead Bug

Saturday 11.10.18

45 on/15 off – 6 Rounds
*Groups of 4

Jump Rope
Plank
Harvards
MB Slams
Battle Ropes (Alternating)
*1 min rest between rounds

Core – 3 Rounds
20 Alt V-UPS
20 Crunches
20 Bicycle Kicks
20 Toe Touches 

Friday 11.9.18

2 Rounds [8x(20/10)] each movement
*2 min Rest between Rounds*

Floor Neutral Grip DB Press
*1 minute rest
EZ Bar Curl (35#/25#)
*1 minute rest*
BB Push Press (45#/25#)
*1 minute rest*
DB Plank Position Row
*1 minute rest*
Jump Rope 

*2 minute rest*

Thursday 11.8.18

Strength – 20 min cap
8-6-6-4-4 reps (first set @ 60% 1RM)
Back squat + MB box step up (each leg)
*warm up to 60% on squat weight first 

Circuit – 4 rounds
1 lap around building/250m row
15 KB swing
30 jump rope
15 burpees
5 DB snatch (each arm) 

Core – 4 sets
30 med ball russian twist (each side)
20 med ball sit-ups
10 hollow rocks

Wednesday 11.7.18

CARDS 

♦️ Power Clean

♠️ Sled Push (5 yd increments) 

♥️ HR Push-up

♣️ KB Head Cutter

RF 1 Lap
BF 20 Plank Knee Cross-Overs

Tuesday 11.6.18

*As Many Rounds As Possible Each Station

Station 1 – 10 minutes
15 (yds total) 5 yd DB Bear Crawl + 5 push-ups
10 MB Get-ups

*2 minutes Rest

Station 2 – 10 minutes 
10/8 Cal Assault Bike
10 DB Curls
15 EZ Bar Skull Crushers

*2 minutes Rest

Station 3 – 10 minutes 
45 sec Battle Rope
10 Sledge Hammer
30 sec Push-Up ISO Hold

*2 minutes Rest

Station 4 – 10 minutes
8 Seated DB SA OH Press (each arm)
30 sec DB Dead Bug (arms in fixed hold position)
10 DB Up-Downs

Monday 11.5.18

5 Rounds
*each person start at different station
*complete all 5 stations in order from where you start
*complete as many reps as possible at each station
*try to beat or maintain rep count each round for each station

Min 1: Row (Max Distance)
*30 sec Rest
Min 2: MB Walking Lunges
*30 sec Rest
Min 3: MB Sit-ups
*30 sec Rest
Min 4: Lateral Line Hops
*30 sec Rest
Min 5: KB Swings

*2 min Rest between Rounds

Saturday 11.3.18

7 Rounds 
30 sec Work/30 sec “Active Rest”
*90 sec Rest after each round

Station 1 
DB BP
MB OH Hold (20#/14#)

Station 2
Box Push-up
MB OH Hold (20#/14#)

Station 3
EZ Bar Curls
MB OH Hold (20#/14#)

Station 4 
DB Squats
MB Half Squat Jump (20#/14#)

Station 5 
DB Walking Lunges
MB Half Squat Jumps (20#/14#)

Friday 11.2.18

45 Minute Time Cap 
Goal = 10 Rounds
10 Reps Each Movement

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

Thursday 11.1.18

Partner Style 
45 sec on/15 sec Rotate
*2 Groups per Circuit
*1 Minute to Rotate between Circuits*

Circuit 1 – 2 Rounds (8 min)
P1: KB Full + Half Squats
P2: Hamstring Curls (Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 2 – 2 Rounds (8 min)
P1: Sled Push
P2: Mt. Climbers (on Sliders)
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 3 – 2 Rounds (8 min)
P1: DB Lunges
P2: Plank Hold
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike

Circuit 4 – 2 Rounds (8 min)
P1: Trap Bar DL (40-50% 1RM)
P2: Plank Position Alt. Knee-to-Elbow
then:
P1: Row 200m (men)/150m (women) or 12 Cal/8 Cal Assault Bike
P2: Rest until P1 completes Row/Bike