Workout Monday 8/18/19

Strength - 4 Rounds
1. Close Grip Bench - 10, 8, 5, 5, 2

Then...

Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).

1.  Incline DB Row
2. Rope Jax
3. Reverse Med Ball Toss
4. Reverse Lunge with OH Banded Press Right
5. Reverse Lunge with OH Banded Press Left
6. Floor Skull-Crusher
7. Treadmill

Workout Monday 7/13/19

Strength - 4 Rounds
1. Close Grip Bench - 4x8-10

Then...

Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).

1.  Push Up with Alt Ball
2. Sled Push/Pull
3. Plank with Band Hold Right
4. Plank with Band Hold Left
5. Seated Rope Sled Pull
6. SA KB Squat Right
7. SA KB Squat Left

Workout Friday 7/12/19

Strength
3 Sets of 5
Plyo Bar Deadlift

Then...

Circuit – Do REPS! within 40 Seconds On, by 20 Seconds Rest for 3-Rounds - Try to go Heavier than last week. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).

1.  Right Hand Hold Upside Down Shoulder Press Right
2. Right Hand Hold Upside Down Shoulder Press Left
3. Banded Rotating Jab Right
4. Banded Rotation Jab Left
5. Sprint to Street Back, 1/2 Way and Back
6. Tire Flip
7.  Medball Ab Twist

7th Station Added, So No Finisher.

Workout Monday 6/3/19

Strength - 4 Rounds
1. Resist Rot (Athletic Stance) Landmine Press SA Press (Wide) - 4x8/8

Then...

Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).

1.  Iso Lunge Palloff Press Left
2. Iso Lunge Palloff Press Right
3. Side-walk with Sled/TRX
4. Run Shuttle Outside (Stairs to Street x2)
5. ISO Scap Pull with Knee Tuck
6. Tricep Kickback Right
7. Tricep Kickback Left

Workout Friday 5/31/19

Strength
4 Sets of 8
Squat Thrusters

Then...

Circuit – Do REPS! within 40 Seconds On, by 20 Seconds Rest for 3-Rounds - Try to go Heavier than last week. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).

1.  Bird-dog on Bench
2. Valslide Climbers
3. Lat-pull down
4. Rower
5. Weight OH Wall Sit
6. Mini-band Walk with Squat Jump
7.  Sit-up Med-ball Toss

7th Station Added, So No Finisher.

Workout Wednesday 5/29/19

Clusters - 6-mins per station, as many rounds as possible, and 2-minutes between rounds.

Cluster One:

  1. Cookband Overhead Squat - 12 Reps

  2. Bent-over Banded Row - 12 Reps

  3. Banded Flys - 20 Reps

Cluster Two:

  1. USB Squat to Press - 8 Reps

  2. Swiss Ball Rev Ext - 16 reps

  3. Squat Jumps - 12 reps

Cluster Three:

  1. Rope Pole with KB - 12 reps

  2. KB Clean to Incline Push-up - 12 reps

  3. Run Around Building

    Finisher

60/10 x 1-rounds. 60 Seconds On, by 10 Seconds Rest for 1-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.

1.  Squat Hold
2. Hollow Hold
3. Frog Jump