Workout Friday 9/27/19

Strength
3 Sets of 8
DB Deadlift with Band under feet

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.  SL Banded Deadlift with Row Right
2. SL Banded Deadlift with Row Left
3. Incline Push-up with Shoulder Tap
4. Front Lunge with Curl
5. Incline Alt Row
6. Pike with Swiss Ball
7.  Duck Walk

7th Station Added, So No Finisher.

Workout Wednesday 9/24/19

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

Cluster One:

  1. Bench Hop-over - 20 Reps

  2. Banded Pull-up - 12 Reps

  3. Tire Push - 2x

Cluster Two:

  1. Double Rope Slam - 20 Reps

  2. Push up with Shoulder Tap - 12 reps

  3. Cone Sprint Forward and Backward - 3x

Cluster Three:

  1. Bench Step-ups - 20 reps

  2. Kettlebell Swing - 12 reps

  3. Heavy Farmer Carry - 2x

    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

Workout Monday 9/22/19

Strength - 4 Rounds
1. Close Grip Bench - 4x3

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.  Seal Row Right Arm - 10x
2. Seal Row Left Arm - 10x
3. Hexbar Deadlift Jumps
4. TRX Skullcrusher
5. Alt Weighted Birddogs
6. Ball Slams
7. Mini Banded Walk Alternate

Workout Friday 8/23/19

Strength
4 Sets of 12
KB 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 Banded Row Hold with Shoulder Press Right
2. Left Hand Banded Row Hold with Shoulder Press Left
3. Wall Ball with Squatted Shuffle to Press
4. V-Situps on Bench
5. 3-Cone Shuttle Run
6. Cable Chop Right
7.  Cable Chop Left

7th Station Added, So No Finisher.

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