Redline 3-19-2015
Warm-up: 3:00 jump rope 40/20, x5 Frog squats Mtn climbers Squat thrust jumps Ab splitters Explosive or plyo push-ups Finish: more abs
Redline 3-17-2015
Warm-up: 10 burpees, run 200 yards 45/15, x4: Ski erg Air dyne Slam thrusts Kb swings Hkjr Finish: partner abs!
Redline & Homework 3-12-2015
warm-up: rain – jump rope, no rain – run Cadence workout (everything after “/” is sprint pace) 20/20, 20 rest, x5 Regular jump rope/HKJR (HW HKJ) squats/jump squats Plank Jack/mtn climber Crunches/bicycles Push-ups/burpees Finish: abs and stretch
Redline & Homework 3-10-2015
warm-up: 20 jumping jacks, run 500 Mini FGB, :30 each, x6: 3×3 squats (3 regular, 3 jump, 3 frog) Fast feet Knee to elbow jumps Crab toe touches (HW regular toe touches) Oblique twists Rest Finish: abs and stretch
Redline 3-5-2015
Warm-up: 50 jumping jacks, 10 inch worm 45/15, x6: Row Plate raise + oh squat Punch out on bag Lateral box jump Finish: abs and stretch
Redline for 3-3-2015
warm-up: 3:00 jump rope 1:00/:20, x4: 10+1 mtn climber + push-up 10+1 pulsing lunge + scissor lunge 10+1 kb swing + snatch (single handed) 10+1 plank Jack + mule kick Finish: abs and stretch
Redline 2-26-2015
Warm-up: 30 burpees, 10/10 tap lunges Recovery intervals 2:00/:30, x5: Row Spin Step jumps Finish: stretch
Redline 2-24-2015
Warm-up: 50 twist lunges, 20 squat thrusts 30/10, x6: Battle ropes Hindu push-ups Box jumps Piston punches Abmat sit ups Finish: abs and stretch
Redline & Homework 2-19-2015
Warm-up: 50 jumping jacks, 50 squats, 20 push-ups 45/15, x6: Squat thrust jumps 3jump squats, 3knee tuck jumps Gorilla crawl Superman plank Finish: more abs and cool down
Redline & Homework for 2-17-2015
Warm-up: 3:00 circle drill Homework – sub HKJR for HKJ 30/10, x5: HKJR jump squats HKJR squat thrusts HKJR bicycles Finish: more abs