March 29, 2017

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Wednesday 3/29/2017-- Loredo

Six rounds for time:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
March 28, 2017

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Tuesday 3/28/2017-- Built for Battle

complete the following for time:

  • 30 kb swing
  • 30 dumbbell curl to press
  • 30 single kb alternating shoulder to shoulder press
  • 30 kb reverse lunge
  • 30 military pushup
  • 30 mountain climbers
  • 30 dips
  • 30 box jumps
  • 30 trx bodyweight row
  • 30 burpees
March 27, 2017

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Monday 3/27/2017-- Ole Skool Leg Day

4 sets of 8-12 reps for each exercise:

  • barbell squat
  • deadlift
  • stiff leg deadlift
  • weighted lunge
March 26, 2017

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Sunday 3/26/2017-- Full Body 50's

Complete the following for time. Break it up any way you would like:

  • 50 pushup
  • 50 situp
  • 50 jump rope
  • 50 dips
  • 50 box jump
  • 50 diamond pushups
  • 50 walking lunge 
  • 50 burpees
March 25, 2017

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Saturday 3/25/2017-- Full Body Kettlebell Circuit

45 min AMRAP:
  • 12 pullup
  • 12 box jump
  • 12 kb swing
  • 12 chinup
  • 12 box split jump
  • 12 one arm kb clean and press (12 per side)
  • 100 jump rope
March 24, 2017

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Friday 3/24/2017-- Plyometric Cardio Circuit

45 min AMRAP:
  • 100 jump rope
  • 20 box jump
  • 20 box split jump
March 23, 2017

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Thursday 3/23/2017-- Lower Body/Core Circuit

45 min AMRAP:
  • run 200 meters
  • 30 walking lunge
  • 30 med ball squat thrust
  • one minute wall sit
  • 30 med ball slam
  • 30 med ball russian twist
  • one minute plank
March 22, 2017

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Wednesday 3/22/2017-- Functional Upper Circuit

45 min AMRAP:

  • 15 dips
  • 15 bent over barbell row
  • 30 ab bicycle
  • 15 dumbbell curl to press
  • 20 med ball pushup
  • 20 trx bodyweight row
  • 15 front raise
  • 30 tricep dip
  • 20 med ball knee in
March 21, 2017

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Tuesday 3/21/2017-- Extended 16.1

45 min AMRAP:

  • 30 plate overhead lunge
  • 8 burpees
  • 30 plate overhead lunge
  • 8 chest to bar pullups
March 20, 2017

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Monday 3/20/2017-- Upper Body MMA Training Circuit

45 min AMRAP:

  • 12 db push press
  • 20 alternating med ball pushup
  • 30 med ball russian twist
  • 10 chinup
  • 12 t pushup
  • 30 med ball slam
  • 20 alternating dumbbell press
  • 15 hammer curl
  • 10 med ball wood chop per side
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