Monday 1/22/18

Warm Up

5 Min- Coaches Choice

 

30/10’s

  1. TRX W’s/ Bear Crawls
  2. Banded side steps
  3. Box Jump Overs
  4. Jumping Lunges/ Squat Hold
  5. Single Leg RDL

 

Saturday 1/20/2018

5 Min Warm Up

Coaches Choice

 

20 Min (Partner workout)  P2 is doing (core work)

50 Wall Balls

200 Jump Ropes

50 Pull Ups

200 Jump Ropes

50 Push Ups

200 Jump Ropes

50 Sit Ups

Friday 1/19/2018

5 Min Warm Up

Coaches Choice

 

20/10’s (4 Minutes at a station)

1- TRX Extensions/ TRX Ab Fall Outs

2- (Feet on small box) SLOW Mt. Climbers- Really focus on form! Shoulders lined up with wrist, core tight- avoid sticking butt into the air and sinking hips

3-  Sled Drags

4-  Weighted Russian Twist

5-  Plie Squats

 

Cash Out?

Thursday 1/18/2018

5 Min Warm Up

Coaches Choice

 

4 Rounds (1 Min per station) No rest between stations (1 Min Rest after all stations are completed before going into next round)

1- Med Ball Squat Cleans

2- Box Jumps

3- Prowler Push

4- Toes to bar

Cash Out?

 

Wednesday 1/17/18

5 Min Warm Up

Coaches Choice

 

16 Minutes

12 Pull Ups

14 Weighted Walking Lunges

50 Bicycle Crunches

100 Jump Ropes

Cash Out?

Tuesday 1/16/2018

5 Minute Warm Up

Coaches Choice

 

3 Rounds (6 Minutes)

5 Explosive Push Ups

10 DB Thrusters

15 Straight Leg Sit Ups

Cash Out?

Monday 1/15/18

5 Min Warm Up

Coaches Choice

 

30/10’s (@ station for 4 minutes then switch/:20 transision)

1- Negative TRX Rows/

2- Right Arm DB Arnold Press/ Left Arm

3- Bulgarian Squats (add weight if it feels pretty easy)

4- Weighted Squat Jumps/ Break Aparts

5-  Squat Thrust/ Full Burpees

Saturday 1/13/2018

Warm Up

 

20 Minutes- Split Up Reps evenly

20 Burpees over partner

40 Double KB Or DB Front Squats

60 Push Ups

80 Sit Ups

 

Friday 1/12/2018

5 Minutes

Coaches Choice

 

4 rounds/ 1 Minute rest after 4 stations are completed

1- Holding a KB or DB at chest – do a squat plus lunge

2- Burpee Broad Jumps

3- Inch Worm Push Ups

4- Row

 

Thursday 1/11/2018

5 min Warm Up

Coaches Choice

 

6 Min AMRAP/3 Rounds/1 Minute Rest in between

8 Pull Ups

10 DB Thrusters

15 Sit Ups

 

Cash Out?  Coaches Choice