Homework 11-17-16

Start with 15-20 minute easy run Upon return: 30/10, x6: decline push-ups mountain climbers Jump squats bicycles

Workout 11-16-16

Warm-up: 1:00 squat, box step, Burpees x2 Strength: 10×10 DB Shoulder Press 1:00 rest 40/20, x5; Airdyne Box jump KB Snatches GHD Sit up Wallball

Homework 11-15-16

1:00 each, x5 Hindu push-ups toe touch crunches Burpees  Mtn climbers  :30 sec rest

Workout 10-28-2016 LEPRECHAUN

Warm up: 10 squats, 10 squat thrust, 50 mountain climbers, 50 JJ LEPRECHAUN One round for time! 1,000m run 2 sled push = 200 feet all the way down and back 200m ski 50 squats 50 kettlebell swings 100 mountain climbers 1000m bike 50 DB curls 1000m air bike 100 mountain climbers 50 kettlebell swings […]

Homework 10-27-2016

30/10 5 rounds  Prisoner jump squats V ups Triangle push ups Half Burpees Oblique twists

Workout 10-26-2016

Warm up: 10 burpees, 100 JJ “Mesquilin” 15:00 AMRAP: 5 thrusters 10 squat thrust to standing dumbbell press 5/5 snatches 10 ABMAT sit-ups Finish 1 is mandatory: 500m row (towards class) Finish 2 is optional: double unders 2:00 (individual)

Homework 10-25-2016

45/15 6 rounds  Squat thrust HKJR Mtn climbers Plank jacks Finish 500m run 

Workout 10-24-2016

Warm up: 10 squats, jump squats, squat thrust, push ups, 50 JJMobility: side lunge  “Pennywise” double AMRAP  15:00/5:00/15:00 Part 1 5 burpees 5 kettlebell high pulls from floor 5 roll up sit-ups  Break 5:00 Part 2  10 chest press 5/5 kettlebell one arm rows  20 bicycles  *only whole rounds will count*

Homework 10-20-2016

60/30 4 rounds 3 squats/3 jump squats  Burpees Leg raises Plank up/downs Finish 100 sit ups

Redline & Homework 9-22-2016

Warm-up: 1:00 each: jump rope, squats, ski, squat thrusts 50/10, x5: Frog squats Mtn climbers Toe touch crunches Side jump overs Sled push (HW: push-ups) Finish: row intervals