040217

Sunday, 04March 17

Warm-up: 15min

Mobility, Stretching, Fun

Pre-game: 7 min

  • 4 Hang Snatches (50/35)
  • 6 “Perfect” Push-ups
  • 24 Switches

Workout:

AMRAP Sunday Couplets

AMRAP 1 (10m)

  • 25 Wall balls
  • 25 Sit-ups

AMRAP 2 (10m)

  • 30 Squats
  • 20 Kettlebell Swings
  • 15 Burpees

HIIT 030416

Saturday, 04March16

Warm-up: 15min

30 sec each movement ~ 12 cycles

  • Air Squats
  • Rear Lunges
  • In & Outs
  • 180 Jumps
  • Groiners w/ Elbow Lift
  • Hip Extensions

Then….. 2 min Jump Rope

With remaining time Stretch and Foam Roll

 

Partner Pre-game: 7 min IGOUGO AMRAP

  • 10 D-max Squat Jumps
  • 15 D-max Sit-up Toss Ball

 

Workout:

Meta-Shred Saturday
15/15 seconds for 7 rounds ~ no rest

  • Rapid Plate Press
  • TRX Face Pulls
  • Battle Ropes
  • Kettlebell Swing
  • Hollow-Out Swimmers
  • Plate Snatch

 

Sunday 022617

Sunday, 26Feb17

Warm-up: 12 min Cap

  • 3 minute Jump Rope

Followed by, Mobility, Stretching and Foam Rolling

Pre-Game: 7-Minute AMRAP (with a partner)

  • 20 Al. Box Jump Up & Step Down
  • 16 Alternating Push-ups
  • 12 Split Jumps (In Sync)
  • 30 Second Plank (In Sync)

Workout:

Metabolic Strength

15/15 seconds for 7 rounds ~ no rest

  • Ploy Push-Ups
  • Reclines
  • DMax Push Press
  • Kettlebell Swing
  • Switches
  • Jump-back Ball Slams

HIIT 02117

Saturday, 11Feb17 (posted one day early)

Warm-up: 12 min Cap

3 minute Jump Rope
Followed by, Mobility, Stretching and Fun

 

Pre-game: 10 EMOM

Odd: 3 Deadlifts (Bodyweight) + 7 KB Swings
EVEN: 7 Box Jumps + 3 Burpees
Sweet Saturday

 

6 rounds of 30/15 rest

1 min rest after 2rds

  • KB Rows
  • Dumbell Push Presses
  • Goblet Squats
  • Star Jumps
  • Plank Jacks

SunFunday 012917

Sinday, 29Jan16

Warm-up:

10 moniutes of mobilization

 

Pre-game: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Dbl Kettlebell Deadlifts
  • 30 Second Plank
  • 20 Air Squats
  • 30 Second Plank

 

Workout:

5 rounds total of 30 sec work/15 sec rest with 1 minute rest between rds

  • Kettlebell Swings
  • Battle Ropes
  • Box Jumps
  • Renegade Row w/ 2 Frog Jumps
  • Mtn Climbers

Funday 210117

Sunday, 21Jan17

Warm up: (circuit style)

  • 1 minute Jump Rope
  • 1 minute Med-ball Squat & Push
  • 1 minute Plank

 

Partner Pre-game – 7 Minute Cap

15 – 12 – 9 – 6 – 3 (Each, Not Total)

Back Squats  (155/105)

Partner 2: Max Burpee Box Jump Up & Overs

Score is Total Burpees

 

Workout:

6 rounds of 20 seconds work/10 seconds rest at each station

Complete all 6 stations, take 1 minute rest, start again

Go full blast at every station for each round, keeping the reps consistent throughout.

  • Burpees / Burpee Pull-ups
  • KB Goblet Squats
  • Battling Ropes
  • Shuttle Run
  • Figure 8 to Hold
  • Kettlebell Swings

012117

Saturday, 21Jan17

Warm-up: 2 Rounds (have fun with it)

  • 40 Mountain Climbers
  • 25 Ankle Jacks
  • 10 Rig Squats (BB only)

 

Pre-Game: 8-Minute AMRAP

  • 20 seconds on Bike
  • 15 Sit-ups
  • 10 Push-ups
  • 5 Hang Squat cleans

 

Workout: 4 Rounds / 4-Minutes Work with 2-Minutes Rest between each round

  • 300M Run
  • 10 Wallballs

Max Ground to Overhead in the Remaining time.

 

HIIT 011417

Saturday, 14Jan17

Throwback Saturday 01414

Warm-up:

Let’s move around for 10 minutes

(dancing, laughing, chatting ALLOWED)

 

Pre-game:

  • 5 Plate Jump Burpees
  • 10 Plate Snatches 35/25
  • 20 Second Wall Sit

 

Workout:

This a 20 second work /10 second recovery for 4 rounds as posted on 011414

Get after it!

  • Single Arm KB Swing (r)
  • Single Arm KB Thruster (r)
  • Alternating Halo
  • Single Arm KB Thruster (l)
  • Single Arm KB Swing (l)

Rest 1:30 between rds

  • Single Arm KB Clean (r)
  • Single Arm/Leg KB Row (r arm/l leg bent)
  • Figure 8 to a Hold
  • Single Arm/Leg KB Row (l are/ r leg bent)
  • Single Arm KB Clean (l)

HIIT 120817

Sunday,08Jan17

Warm-up: 10min

Talk, Laugh, Music and Mobility

 

Workout: 3 Rounds

Move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

  • KB Swings
  • Dbl KB Cleans
  • Kb High Pulls
  • KB Goblet Squats
  • Hang to Overhead

 

Beach Workout:

Guys: Arms

Curls and Skull Crushers

10,8,6,4,2 reps

Ladies: Core

3rds 25/10

-take a 30 second break between rds

  • Russian Twist
  • Muffin Tops
  • Switches

 

Funday 121816

Sunday, 18Dec16

Warm-up: 10 minutes

Mobility and Crap

 

 

Pre-Game: 6 – Minute AMRAP

30-Second Weighted Wall Sit (25/15 Plate on Lap)

15 Air Squats

30 Second Hollow Out

15 Sit-ups

30 Second Plate Overhead Hold

15 Plate Push Presses (Same Plate)

At the 6 minute mark 13 Burpees

Strength: Farmers Carries

Length of gym for Max Weight

* if you drop you stop

Workout:

4 rounds of this kettlebell strength circuit

30 seconds work/20 seconds 1 min rest after 2 rds

Go heavy!!

  • Double KB Cleans
  • KB See Saw Press
  • Double KB Front Squat
  • Kettlebell 1 Arm Row
  • KB Pull Theough Push-ups