AC interval workout for 12-8-2016

Warm up: 6:00 box step  Mobility: leg, back, shoulder, chest  4 Rounds 1:30/0:30 Airbike  Jump rope  Burpees  Finish: 25 DB floor chest  press 

AC interval workout for 12-6-2016

Warm up: 3:00 jump rope and 3:00 airbike Strength: front squat 6 rounds 3 reps 5 Rounds 0:30/0:15  Ski JR Kettlebell snatch Box step jump  Finish: 50 jump squats 

Workout 11-29-2016

Warm-up: dynamic Deadlift conventional Warm-up: 9 reps, 3×3 climbing weight. 40/20, x5 ABMAT sit ups Lunges max cal ski max cal bike

Redline 11-22-16

Warm-up: 25 squat thrust jumps, 50 jumping jacks 30/30/30 rest, x4: Side to side ring knee tucks/knee tuck push up Jump rope/double unders or knee tuck jumps Jump squats/toe touch crunches Ski/Mtn climbers Finish: 3:00 air dyne max effort 

Redline 11-17-16

Warm-up: 3:00 circle drill 30/10, x6: decline push-ups mountain climbers KB sumo half jumps frog push-ups 1 handed swings bicycles Finish: abs!

Redline 11-15-16

Warm-up: jump rope 5:00 1:00 each, x5 Hindu push-ups with KB tap toe touch crunches 1-leg burpees HKJR :30 sec rest Finish: plank fun

Workout for 11-7-2016

Warm up: 2:00 – bike-JR-ski Strength: bench press 5×5 6 rounds – 1:00/0:20 Row Burpees  KBHP  Jump Squats 

Redline 10-27-2016

3 mins rope, 3 mins row  30/10 5 rounds  Prisoner jump squats V ups Triangle push ups Ski  DB push press  Finish: 300m walking lunge 🙂

Redline 10-25-2016

500m run, 10 burpees, 10 push ups 45/15 6 rounds  Plate surrenders HKJR Rower  KB squat Plank jacks Finish 500m run 

Redline 10-20-2016

300m run, 2 mins bike, 2 mins row 60/30 4 rounds Sled push  Figure 8 Walls balls Plank up/downs Finish 100 sit ups