6-22-2017 – Lower Body/Conditioning/Core

EMOM for 15 minutes

10-12 Burpees

Rest 5 minutes

20 min AMRAP

Run 400m

15 Push-Ups

15 Sit-Ups

Rest 1 minute

There is a minute rest built into this conditioning workout, which means that each round should be at as close to 100% effort as possible.  No pacing!!!

Rest 5 Minutes

Core Conditioning

8 min AMRAP

20 4 Count Flutter Kicks

20 second hollow hold

20 Heel Touches

6-21-2017 – Upper Body/Core/Conditioning

Every Minute on the Minute for 10 minutes

5 DB Thrusters (DB) + ME Burpees

Each Minute Complete 5 Dumbbell Thrusters (As Heavy as Possible), for whatever time is left in the minute, perform max Effort Burpees 

Rest 5 minutes

Every 3 minutes for 21 minutes

Run 400m

Rest 5 Minutes

10 min AMRAP

:30 Second Hollow Hold

10 Alternating Pike-Ups

20 Sit-Ups

Movement Videos

5/10/2017

 

Sorry for the brief period of absence, but we’re back

10 min AMRAP
10 Jumping Jacks
10 Squat Thrusts
30 Second Plank Hold
30 Second Squat Hold

Rest 5 minutes

EMOM for 21 Minutes
Minute 1 – Max Effort 25 Minute Shuttle Sprints
Minute 2 – 8-12 Burpees
Minute 3 – 20-25 Squats

Rest 5 minutes

10 min AMRAP
10 180 Squat Jumps
20 Paratroopers (5 per leg)
30 Sit-Ups

 

Movement DEMOs

 

5/2 – Lower Body/Conditioning

Today’s Training

5 Rounds for Time
20 Weighted Walking Lunges
20 Squat Thrusts

Rest 5 Minutes

On a 15 minute running clock
300 Air Squats
with the Time Remaining, ME Burpees

Note: Complete 300 air squats. With whatever time you have leftover do as many burpees as possible until the 15 minutes elapses.

Rest 5 minutes

EMOM for 10 Minutes
Odd Minutes – 1 min plank hold
Even Minutes – 20 Sit-Ups

5/1 – Conditioning/Core

 

Today’s Work

10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats * 2

Note: Perform 10 burpees, then 20 Air Squats, then 9 Burpees, then 18 air squats..continue following the progression until you perform 1 Burpee and 2 Air Squats

Rest 5 Minutes

EMOM for 10 Minutes
Even Minutes – 10 DB Thrusters
Odd Minutes – :40 Shuttle Sprints

Rest 5 Minutes

10 min AMRAP
:30 second plank hold
30 Russian Twists
:30 second plank hold
30 Sit-Ups

DB Thruster

Russian Twist