Sept 27th, 2014

Warm up
AMRAP set: Count the total rounds completed in 20 minutes.
5 Pull Ups (or variation like assisted pull up) 
10 Burpees
15 Triple Stop Push Ups
20 Jumping Lunge or Reverse Lunge (total) 
25 Bodyweight Prisoner Squats 

Sept 14, 2014

Click here

September 11, 2014

Warm up, prehab. -

Get really warmed up, this starts with intensity. -If time is tight, cut the first section down by one, if time is really tight, skip to Part 2.

Part 1:

• Sled Pull x 50 yards with one plate
• Sled Push x 50 yards with one plate
• Skip x 60 sec
• Recover x 60 sec

Repeat up to 5 rounds, adding a plate each round.

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• Push Press x 8 reps
• Medicine ball Partner Pass (add in Bosu if you remember the sequence from last summer)
• Wall Ball x 8 

Complete 3 Rounds

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction

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Part 2:

Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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Add Core - anything you are comfortable with that in uncomfortable and hard. Pick one of those.

Cool down

Sept 6th, 2014

Warm up, pre-hab etc.

3 sets of 6-8reps, compound sets. This section should take 15-20min. If you are tight on time, drop this and do the Met-Con below followed by core.

• Olympic Bar Push/Pull
• Archer Pushup

• Squats
• Deadlift

• Down the Rack (6 reps each, unless your Cozy and want to show off, then 7) x 2 sets

Now move onto Met con.

Here's your fat burning VO2 increasing Met Con:

AMRAP -Set your timer for 20 minutes.
Do AMRAP of 10 reps of each exercise:

• 50 Skips
• Renegade Rows
• DB Reverse Lunges
• Mountain Climbers (each leg) 
• Burpees
• Incline, Decline or Flat Push Ups

Core:

If you'd like to watch these in a video click here.

Cool Down & Hydrate