Oct 2nd

Typical warmup - leg swings followed by long lunge, tin man, skips, etc.

Strict Press - 1 warmup set, 5-4-3-2-1 ladder to max fatigue

10min Circuit:
1) 7 each leg of box hop switch (basically a step-up, hop, switch feet, but without stepping down.
2) 7 burpees
3) Jog around the parking lot

2 Round Cool down Circuit
1) Wall sit
2) Plank
3) Roll out hamstrings
4) Crab hold or Bridge
5) Roll out Quads

Sept 18th

[15 m high knee, Single leg deadlift, lunge
15 m bear crawl] x2
15 m high knee, raise opposite hand, hop twice just a little on other foot, prance forward one step with raised leg
15 m backward lunges
15 m high knee skips
30 m sideways shuffle
30 m grapevine
15 m run, turn 360 degrees at halfway point
15 m run, turn 360 degrees in other direction at halfway point

6 air squats
6 deep air squats
6 timed airs squats (countdown 3-2-1 as you lower self into squat, hold and count 1-2, then stand)

10 ball slams
10 forward lunges with hands behind head, chest up, be careful not to put pressure on your neck
3 vertical jumps (as high as you can reach)
10 backward lunges with hands behind head

Repeat the above 5x.

150 m rowing
8 push ups (pick palms off of floor after each pushup—not sure why, but do it)
Push up into plan position, maintain plank, raise one hand off floor and touch opposite arm, raise other hand, touch opposite arm.

Repeat the above 5x.

Sept 4th

Warmup:

workout (6 rounds, not 10):

Aug 30th

Workout: 4x: 3 min continuous of (100m row, 5x modified manmakers [pushup on dumbells, burpee up to push press], as many rounds as possible) 3 min rest 4x 30s very-fast mountain climbers (like toe-taps instead of full setting the foot down) while planked on a slam-ball (the heavier the ball, the easier the exercise) 30s planks with hands on the slam-ball 30s rest.

Aug 28th

Warm up- 4x( 15 air squat, 10 push up, 15 meter bear crawl) Workout- 5 min stations, 2 min rest, stations: wall ball, ski, kb snatches, row, push press, air dyne

Aug 23rd

‎10 weighted TGU (increasing weight with each round) 4 min of (30s burpees, 30s mountain climbers) rest 2 min 8 w. TGU 4 min of (30s push press, 30s side hold with thumbs pointing to 11 and 1 [as if you're facing noon on a clock]) rest 2 min 6 w. TGU 4 min of (30s ball slams, 30s rack hold) rest 2 min 4 w. TGU 4 min of (30s split jumps or reverse lunge, 30s rest) rest 2 min 2 w. TGU 4 min of (30s kettlebell swings, 30s behind the back static hold) Jog cool down.

Aug 21st