Friday 2/23/2018

5 Min Warm Up

 

FOR TIME: 2x through

200 Jump Ropes

30 Jumping pull ups

30 HR Push Ups

30 Air Squats

30 Sit Ups

30 Lunges

Thursday 2/22/2018

BOOTCAMP SERIES BEGINS TONIGHT!  This is a 5 week Series-  Every Thursday night for 5 weeks a workout will be announced- You can do this with class or you can have someone judge your reps and keep your score and put on board when you complete!

ANNOUNCEMENT TONIGHT AROUND 8:30PM-  You can do this Friday evening at 6 or Saturday morning at 8:45am

 

5 Min Warm Up

 

15 Minutes

Min 1: 16 Wall Balls/ Remaining Minute- Bicycle Crunches

Min 2: Deadbugs the whole minute

Min 3: 16 Reverse Lunges (Holding Db’s down by side)

 

Cash Out?

 

 

Wednesday 2/21/2018

5 Min Warm up

 

30/10’s- 4 minutes a station- 6 rounds

1- Prowler Push

2- DB Hammer Curls/ DB Arnold Presses

3-  DB Manmakers

4- Farmer Carrys

 

Cash Out?

 

Tuesday 2/20/2018

5 Min Warm Up

 

8  Min AMRAP (2 Rounds) -1 Min rest in between rounds

10 Toes to Bar

15 KB Swings

20 Air Squats

 

Cash Out?

Monday 2/19/2018

5 Min Warm Up

 

 

FOR TIME

10 Lateral Burpees

15 Sit Ups

10 Lateral Burpees

15 V-Ups

10 Lateral Burpees

:30 Hollow Hold

10 Lateral Burpees

15 Sit Ups

10 Lateral Burpees

15 V-Ups

10 Lateral Burpees

MAX STRAIGHT ARM PLANK HOLD

 

Cash Out?

Saturday 2/17/2018

5 Min Warm Up

For time

Buy in: 50 heavy DB front squats

Then

50 medball sit ups

50 wall balls

50 push ups

50 burpees

50 bicycle crunches

50 butterfly sit ups

Friday 2/16/2018

5 Min Warm Up

Coaches Choice

 

6 min (3 rounds)- 1Min rest in between stations

6 single arm kb swings per arm

6 burpees

6 v-ups

6 squat jumps

 

Cash Out?

Thursday 2/15/2018

5 Min Warm up
Coaches Choice

 

 

14 min AMRAP

8 toes to bar

8 dB snatches per arm

8 dB front rack reverse lunges

 

Cash Out?

Wednesday 2/14/2018

5 Min Warm Up

Coaches Choice

 

15 min-cut reps down to 15 if needed

Minute 1: 20 kb swings/   Elbow plank

Minute 2: 20 goblet squats/ rest remainder of minute

Minute 3: 20 HR Push ups/ straight arm plank

 

Coaches Choice

 

Tuesday 2/13/2018

5 Min Warm up

Coaches Choice

 

30/10s- 4 Minutes/ 6 Rounds per statoin

1- dB cleans/ dB push press

2- jackknife with kb

3- dB rdl/ marching hip raise-( in lying hip extension to start- keep hips up as high as you can and alternate lifting up each foot slightly while staying in hip extension

4- supinated grip Pull Ups

5- sled pull

 

Cash Out?