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)