Workout 8-5-2015
warm-up: 20 lunges, 20 squat thrusts 1 round: 1000m run 25 wall balls 25 leg raises 25 Pistons 500m row 25 piston presses 25 leg raises 25 wall balls 1000m run Finish: 50 KB swings
Redline & Honework 8-4-2015
Warm-up: 300m run Warm-up: 3020/20/20, x5: jumping lunges high knee jog squats Rest 1:00 20/20/20, x5: Hindu push-ups pendulum jumps plank jacks Rest 1:00 20/20/20, x5: knee tuck jumps 1/2 burpees Bicycles Rest 1:00 20/20/20, x5: frog squats Squat thrusts Kick-ups Rest 1:00 20/20/20, x5: Toe touch crunches hip thrusts Roll up sit ups Finish:…
Redline 7-30-2015
warm-up: jump rope 3:00 Cardio Ride, 45/15, x5 STATIC, :30 between rounds air dyne Row Ski Broad jump/5 squats Finish: run 1,000
Redline 7-28-2015
warm-up: circle drill 3:00 3:00/1:00, x2: A 10 jump squats 10 total crab to like push-ups 10 KB swings B Wingate sprints bike upstairs C 10 ball pass 10 knee tucks on ball 10 sets plank jacks Finish: stretch
Redline 7-23-2015
warm-up: jump rope 3:00 Tabata 20/10, x8: Jump squats for height Mtn climbers Toe touch crunches Rest 2:00 AMRAP 12:00 10 knee tuck jumps Bear crawl to door Run to street and back Finish: stretch
Redline 7-21-2015
warm-up: 10 squat thrusts, 10 inch worm, 200m run 30/10, x6: Med ball side shuffle Step jumps Suitcase crunches Sumo squats with KB Plank Jack with half burpee Finish: 500m run
Redline 7-16-2015
warm-up: quick dynamic, 200m run 30/10, x6: Foot work series Hold push-ups HKJR Ski Jump overs Finish: synchro iso abs
Redline 7-14-2015
warm-up: 50 JJ, 200m run 20/20/20 rest, x6: Jump squats/wall jumps Bicycles/abmat HKJR/jumping lunges Box jumps/elevated frog planks Finish: abs
Redline 7-9-2015
warm-up: dynamic and run 40/20, x6: 10 mtn climber/2 frog push up 10 punches on bag/2 half burpees 10 hammer strikes/2 squats 10 oblique twists/2 roll-up sit-ups Finish: 200m ski, 500 yard run
Redline 7-7-2015
warm-up: :30 each: hkj, squat thrusts, squats, knee tuck jumps x2 30/10, x6: Pistols Piston punches Kick-ups Pendulum jumps Toe touch crunches with db Finish: abs