Redline 7-2-2015
warm-up: :30 each, jumping jacks, hkj, squats, lunges 1:00/:15, x5: 10 jump squats/half burpees 10 sets jumping lunges/fast feet 10 knee tuck jumps or double unders/squat thrusts 10 v-crunches/bicycles Finish: 1k run
Redline & Homework 6-30-2015
warm-up: 100 jumping jacks 1:00/1:00/200m x5 – rest is time left in 1:00 when back from run: Jump rope Squat + squat thrust 200m Finish: 1:00/:30, x2: group wall ball Homework finish: 100 bicycles
Redline 6-25-2015
warm-up: 3:00 jump rope 45/15, x5: KB swings KB half jumps KB ab circles HKJR HIAS plank Finish: more abs
Redline 6-23-2015
warm-up: 50 jumping jacks, 20 jump squats 30/30, :30 rest, x4: Battle plank/battle plank Row/burpees Kick-ups/bicycles Ski/knee tuck jumps Finish: sprints
Redline 6-18-2015
warm-up: run 500 30/10, x6: Ski Row plank Jump squats KB bicycles Hammer tire Finish: abs
Redline 6-16-2015
warm-up: 20 jumping squats, 20 squat thrusts 1:00x/2:00, x6 Airdyne HKJR Jumping lunges Run 200 after each round No finish
Redline 6-11-2015
warm-up: 50 jumping jacks, walking lunges, run 200 40/20, x5: Slam thrusts Ball push-ups Ball toss Hkjr Ski Finish: easy 500 yard run
Redline 6-9-2015
warm-up: 25 squat thrust jumps FGB, x4: 10 KB sumo high pull/10 swing 10 jump over/20 mtn climbers :15 regular jump rope/:15HKJR, x2 10 jump squats/10 quad burpees 10 med ball crunch/10 med ball side Rest Finish: more abs
Redline 6-4-2015
warm-up: rain – 3:00 jr, no rain – run 500 30/30/30 x2, :30 rest, x3: Battle rope/battle Jack/battle abs Slam balls/lateral hops/ball pass through Box jumps/step jumps/knee tuck crunch No finish
Redline 6-2-2015
warm-up: 25 squat thrust jumps 30/10, x6 Slam balls Mtn climbers Hkjr Scissors Ski erg Finish: more abs