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

July 10th

Warm ups 10 each side: touch wall for balance, bend leg at knee and grab foot behind you with same side arm, stay tight and lean forward 10 each side: touch wall for balance, bend leg at knee and grab foot behind you with opposite side arm, stay tight and lean forward 10 squats, with exaggerated movement of your butt back 20 arm swings, hug yourself between each swing outward 10 Bulgarian bag thrusters Bear crawl 50 yards Repeat 3x. 8 times each side Bulgarian bag halos 8 rowing pull-ups (go slow, it is more of a challenge) 10 Bulgarian bag squats Repeat 3x. Backwards lunges 50 yards Max plank to exhaustion (either regular planks/start as plank and move your feet up on the wall/or full handstand with the aid of the wall) Repeat 4x.

June 27th

Today's workout: 5 pullups 10 pushups 15 air squats Repeat 5x. Ladder starting out with 10 barbell push presses (start light), on 10th press, hold for 10 seconds above head, arms locked. Then repeat with 9 push presses, hold for 10 seconds. Repeat this sequence the way down to 1 (maximum weight should be on the barbell at this point).

june 14th

Warm ups: 10 Wall squats 3x 10 Goblin squats with increasing kettle bell weight 3x Workout: 4 stations- Rowing Machine, Skier, Box Jumps, & Wall Ball Squats with your partner-1 minute at each station 30 seconds to switch stations 4x

June 7th

General warmup 4 rounds, approx 2.5 min each station (this took the slowest group 30m) 20 burpees (this is the time setting mechanism, if doing in a group) bike ride for time head cutters w/15-25lb kettlebells ski

June 12th

10 minutes at each station, alternating with a partner: Station One 10 KB halos, each direction (clockwise, counterclockwise), 3 weighted rope pulls; Station Two: 10 ball slams, 100 m ski machine; Station Three: 10 barbell push presses, 10 calories on bike; Station Four: 6 burpees (jump on/over box instead of jumping jack at end), 100 m row.

May 31st

warm up w/ lunges, squats, pushups etc 4 rounds of each (ie 4 minutes of work) w/ 2 minute transition-rest [normally would be twice through the circuit, but we have a bout saturday, so just once) station 1 30 s mt. climber 30 s plank station 2 30 s sled push 30 s lunges station 3 30 s burpee 30 s box step up station 4 30 s ball slam 30 s rack hold station 5 30 s kettlebell swing 30 s dead hang cool down - foam rolling

May 24th

May 22nd - derby legs!

May 17th

May 15th

warm up - leg swings/wall squats then 4 sets of: 8 dumbell snatches (8/15/20#) 5 box jumps (12-24") 2 minutes row 2 minutes rest "cool down" 3 rounds: player one - 20s hard/10s easy aerodyne 4 rounds (2 minutes) player two - max hold plank (2 minutes)

May 11

minus the manmakers

May 3rd

3 sets of dumbbell complex (2 10 lb dumbbells) --6 bicep curls --6 high pulls --6 thrusters --6 shoulder presses (on each arm) 3 sets: --12 clean and press (2 15 lb dumbbells) --2 minute rowing --2 minute rest 3 sets: --10 step ups on each foot on low box with weight (we used 2 10-15 lb kettlebells) --2 minutes of this sequence: 20 seconds stationary mountain climbers, 10 second planks, repeat 4x --2 minute rest

april 10

Tuesday's Primal workout

Warmup: 10 air squats, 5 pushups, 50 ft bear crawl, repeat 3x
10 dumbbell rows, 10 barbell bench presses (no weight on bar), 10 pullups, repeat 3x

Workout: 10 weighted ball slams, 5 burpees, 20 kettlebell swings, 5 burpees, 30 jumpropes. Repeat 5x.

April 5th

April 3rd

March 20th

ugh.

march 13th

8 part circuit, 1 minute each exercise (no rest between), 4 times through: high plank, jump rope, dead hang, aerodyne, rack hold, ski, wallsit, row.

6 light turkish getups, 4 medium, 2 heavy (alternating sides)

March 8th

warm ups: high knees, butt kicks, hip twists (skipping backwards or forward crossovers), bear crawls, etc.

10 min of 40m sprints with partner (while one runs, the other rests)

1/3 mile of 5 lunges, 5 push presses (10lbs). Approx 150-200 lunges, 150-200 push presses.

March 6th

Warm-ups: Halos 10x each side. 15m Bear Crawl 15m Walk back.
Workout: 4x each station 45 seconds on station 15 seconds to change stations. Stations were: Jump Rope, Mountain Climber, Wall Sit, Tire Flip w/jump up on tire in between flips, 20 lb Ball Slam then lateral barrier jump, Single leap lateral jump (skater jump), Rest.
Cool down: 15m Bear Crawl with 15lb Medicine ball push then 15m sprint back Then your partner goes. 6 minutes total time.

March 1st

‎2x (10 squats then 10 push ups)
3x (15 kettlebell cleans, 15 push press then 5 min jog)
3x (15 front squats, 5 min run)
4x (20s sprint 10s rest) row, rest two minutes, same thing on the ski-er

Feb 28th

5x (15m overhead lunges with 10lb kettlebells, 15m forward and 15m reverse bear crawl)

5x (15 push press [with increasing weight starting at 10lbs], 10 alternating single overhead kettlebell squats, 10 plank rows (plank from hand on weights, pull one weight straight up to nipple height and try not to twist hips))

5x (10 goblet squats, 30m of sideways plank crawl (start with hands spread wide, feet narrow in plank position. Move to feet wide, hands together to traverse down the lenth of the gym)

Jan 17th

After the kettlebell complex, the circuit was Burpees, reverse lunges, rest, fireman's carry, be carried (so, just work it like another rest or skip this step) for approx 5 rounds

Jan 12th

Tonight's workout: warm up via 15x sumo deadlift, first, just the bar then increasing weight for 3 more rounds.

Increase weight and do (5x sumo with 1 min cardio - run/ride/row/ski) for 3 rounds.

(15m rack hold lunges with 15-20 lbs kettlebells with 1 min cardio) x3.

45/15 second circuit: (slosh pipe, rest, plank, hanging rows) x 3

Jan 10th

warmup


workout

Jan 5th

Jan 3rd