Workout of the Day
Tuesday 1/8/2019-- Cardio Circuits
Complete for time: run 1600 meters (1 mile) 100 jump rope 12 box jump run 1200 meters (.75 mile) 100 jump rope 12 box jump run 800 meter (.5 mile)...
Complete for time: run 1600 meters (1 mile) 100 jump rope 12 box jump run 1200 meters (.75 mile) 100 jump rope 12 box jump run 800 meter (.5 mile)...
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Monday 1/7/2019-- Upper Body Time Tests
Complete as many repetitions as possible in 3 minutes for each exercise: pullup situp pushup chinup ab bicycle dips neutral grip chinup knee to elbow medicine ball pushup trx bodyweight...
Complete as many repetitions as possible in 3 minutes for each exercise: pullup situp pushup chinup ab bicycle dips neutral grip chinup knee to elbow medicine ball pushup trx bodyweight...
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Sunday 1/6/2019-- Plyometrics
300 jump rope 3 x 200 meter sprint 3 x 20 box jump with med ball 3 x 300 meter sprint on row machine 3 x 20 jump lunge with...
300 jump rope 3 x 200 meter sprint 3 x 20 box jump with med ball 3 x 300 meter sprint on row machine 3 x 20 jump lunge with...
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Saturday 1/5/2019-- Spartacus Workout
Complete two rounds for time: 20 goblet squat 30 mountain climber 15 chinup 20 single arm kb clean and press 20 t-pushup one minute plank 20 jump lunge 15 bent...
Complete two rounds for time: 20 goblet squat 30 mountain climber 15 chinup 20 single arm kb clean and press 20 t-pushup one minute plank 20 jump lunge 15 bent...
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Friday 1/4/2019-- Shoulder, Back, Bicep Circuit
5 rounds for time: 12 upright row 12 seated row 12 barbell curl 12 front raise 12 lat pulldown 12 hammer curl
5 rounds for time: 12 upright row 12 seated row 12 barbell curl 12 front raise 12 lat pulldown 12 hammer curl
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Thursday 1/3/2019-- Core/Cardio Circuit
5 rounds for time: 10 box jump 20 kb swing 30 plyo box jump lunge 40 med ball slam 50 med ball russian twist 200 jump rope
5 rounds for time: 10 box jump 20 kb swing 30 plyo box jump lunge 40 med ball slam 50 med ball russian twist 200 jump rope
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