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

Tuesday 1.15.19

CARDS 

♠ DB Neutral Grip Bench Press
♥ Landmine Push Press
♣ DB Hammer Curls
♦ Supine Pull-ups
BF 30 yard Suicide
RF 25 Dips/Box Dips

Joker = 15 Burpee Box Jump

Monday 1.14.19

Happy 57th Birthday Dorothy!!

5 Rounds
7 Exercises
14 reps each movement

BW Single-Leg Reverse Lunge on Slide Board (each leg)
Burpees
Ab Roll-Outs
Cal Row
MB Squat Jumps
KB Swings
DB Messi Squat (total)

*57 second Plank Hold at end of each round*

Saturday 1.12.19

Complete: AMRAP x 45 min Cap

250m Row
5 Barbell G2O
25 Push-ups
50 Bicycle Kicks
6 Sprints (40 yd increments)
15 KB Swings
25 yd DB Walking Lunge
50 Mt. Climbers (on Sliders)
30 sec Assault Bike @ > 75 RPM/ > 60 RPM
15 KB High Pull
20 KB Goblet Squats
50 Heel Touches
5 Sled Push (20 yd increments)

Friday 1.11.19

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 DB Curls
15 Lateral DB Raises
20 DB Skull Crushers
25 Alt. Plank Shoulder Taps
1 Box Push Sprint (Down/Back)

Thursday 1.10.19

Strength – 10 min cap 
WTHx3 Power Clean

*2 minute Rest 

Circuit 
(3-4 per station)
4 Rounds
30 Work/30 Rotate

TBDL (50-55% 1RM)
Flutter Kicks
Slide Board
Wall Sit
Seated Reverse Box Push (45#/box only)
SA Split-Squat Stance KB Farmers Hold (Right Arm)
SA Split-Squat Stance KB Farmers Hold (Left Arm)

*1 minute Rest Between Rounds 

Wednesday 1.9.19

6 Rounds
30 second on/30 seconds off (rotate)
*Groups of 4
*Max Effort*

Assault Bike @ >55 rpm/>40 rpm
Jump Rope
Row @ 1:45/2:00
Plank Hold
Battle Ropes (Alternating)
Side Plank Hold (Right)
Side Plank Hold (Left)