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

Redline workout for 11-9-2016

Warm up: 2:00-0:20- row – jump rope  6:00/1:30 amrap 3x  5 push ups  5 double KB row  5 KB squat thrust  5 double KB swing  10 abmat sit-up  100m row  1:00/1:00 – 5x  Jump rope  Bear crawl 

Feelin workout for 11-8-2016

Warm up: 20 walking lunges, 500m run (yup it’s dark and cold…go run) 30/10x Airdyne  Switch jumps  Bicycles  Knee tuck jumps  Kettlebell snatches  V crunches  Finish: 50 DB good mornings 

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

Redline 10-18-2016

Warm-up: 50 JJ, 20 jumping lunges, 500m row 30/15 6 rounds  GRAB BAG Bike Hindu push ups Lateral Slam balls  KB swing  KB clean and squat  Finish: TBD