Wednesday 12/13/2017

5 Minutes

Coaches Choice

 

30/10’s (4 minutes per station) :20 second transition

  1. Strict Pull Ups (Reverse Grip)/ Break Aparts
  2. Box Walk Outs (big box)/ Seated DB Presses
  3. Prowler Pushes
  4. Jump Ropes/ Up and Down Planks
  5. Kb Swings (American)

Tuesday 12/12/2017

4 Minutes

Coaches Choice

 

4 Rounds for Time

15 Toes to Bar

15 SDHP

20 Weighted Lunges

15 Wall Balls

15 Push Ups

20 Burpees

Monday 12/11/2017

5 Minutes

Coaches Choice

 

20/10’s (4 Minutes Per Station) :30 Second Transition

1-  TRX Bicep Curls/ TRX Squat Jumps

2- Weighted Steps Ups

3- DB Front Squats

4- Doublel KB Sumo Deadlifts

5- Dips on Paralette Bars

Saturday 12/9/2017

4 Minute Warm Ups

Coaches Choice

 

For Time 2x through

200 meter run

60 Weighted Sit Ups

40 Weighted Reverse Lunges

400 meter run

30 Box Jump Overs

20 KB Swings

600  meter run

 

 

 

 

Friday 12/8/2017

5 Minutes

Coaches Choice

 

4 minutes ( 4 Rounds)- Rest 1 Minute in between rounds

21 DB Thrusters

8 Toes to Bar

50 Jump Ropes

Remaining time: Burpees

Thursday 12/7/2017

4 Minute Warm Up

Coaches Choice

 

20/10’s 4 Minutes Per Station (30 seconds of rest in between stations)

1- TRX Rows

2- Jumping pull ups (As many as you can get each set)

3- Single Leg KB Deadlifts

4- Negative Push ups- Slow down, explode up/ Straight Arum Plank

5- Mt Climbers/ Tire Flips

 

Wednesday 12/6/2017

5 Minutes

Coaches Choice

 

8 Minutes (2 Rounds)

12 DB Overhead Walking Lunges

12 DB Push Ups

12 Toes To Bar

Rest 1 Minute in between rounds

 

 

Tuesday 12/5/2017

4 Minutes

Coaches Choice

 

For Time

400 meter run

50 Sit Ups

15 KB Taters

15 Burpees

5 Strict Pull Ups

400 Meter run

50 Sit Ups

15 KB Taters

15 Burpees

5 Strict Pull Ups

150 Jump Ropes

 

 

Monday 12/4/2017

5 Minutes

Coaches Choice

 

30/10’s – 4 Minutes at a station- :20 transition

1- TRX Ab Fall Outs. TRX Extensions

2- DB Pause Front Squats/ DB Push Press

3- Box Jumps/ Jump Ropes

4- Battle Ropes

5-  Squat Jumps/ Plank hold

 

Saturday 12/2/2017

5 Minutes
Coaches Choice

 

20 Minutes

600 meter run

20 Wall Balls

400 Meter Run

30 Sit Ups

200 Meter Run

20 Pull Us