Month: March 2019

Monday 4-1-19

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing (or 12 Calories of Assault Bike) 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs)

Friday 3-29-19

A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 2111 Rest 30 seconds Landmine Row x 8 reps each arm @ 2111 Rest 30 seconds Reverse Snow Angels x 20 reps (slow & controlled) Rest 30 seconds 100-Foot Farmer’s Carry with Heavy Kettlebells Rest 30 seconds B. For time: 60 Alternating Reverse Lunges…

Thursday 3-28-19

Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Assault Bike 800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the…

Tuesday 3-26-19

A. Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest…

Monday 3-25-19

In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30…

Wednesday 3-20-19

A. Three sets of: Bulgarian Split Squats x 8-10 reps each leg @ 3011 Rest 30 seconds after each leg Medicine Ball Hamsting Curls x 15-20 reps @ 2111 Rest 60 Seconds Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds B. For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box…

Tuesday 3-19-19

A. Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Support Holds (both top and bottom) Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions B. Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of L-Seated Dumbbell…