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