Month: November 2018

Thursday 11-29-18

Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side) Station 5 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs –…

Tuesday 11-27-18

A. Three sets for max reps of: 45 seconds of Concept 2 Row for Calories Rest 45 seconds 45 seconds of Strict Handstand Push-Ups or Seated Dumbbell Presses Rest 45 seconds 45 seconds of Assault Bike for Calories Rest 45 seconds 45 seconds of Australian Pull-Ups Rest 45 seconds B. Complete as many rounds and…

Monday 11-26-18

A. Every minute, on the minute, for 20 minutes (4 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Seesaw Press x 8 reps @ 2111 (Both arms) Station 3 – Bent over DB or KB row 8 reps (Both arms) Station 4 – Hollow Hold/Rock x 45 seconds…

Wednesday 11-21-18

A. Three rounds for time of: 15 Deadlifts (225/155 lbs) 15 Toes to Bar Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Ab wheel 10-12 reps Rest 60 seconds

Tuesday 11-20-18

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings 15 Wall Ball Shots 10 Alternating Reverse Lunges with Dumbbells 5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20…

Monday 11-19-18

A. Four sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds Hanging L-Sit Hold x 30-45 seconds Rest 60 seconds B. Three rounds for time of:…