Redline 10-13-16

Warm-up: 3:00 jump rope AMRAP 20:00: Triple 500m R Row Run Ride Rest 1:00 20/10, x8: Bicycles Toe touches Hollowback Plank jacks

Workout for 10-6-2016

Warm up: 20 burpee broad jump  2:00/0:20 5 push ups – 5 KBHP 10 half burpee – 5/5 single arm KB row 5 mule kicks – 10 toe touch  10 speed skaters – 10 opposite toe touch Jump rope  Finish: 20 burpee broad jump 

Workout for 10-4-2016

Happy 8 year anniversary to Doug and Lindsay!  Warm up: 3:00 jump rope 20/10 x 6 STATIC Box switch jumps  HKJR  Airdyne  KB swing single hand  Ski Med ball reach sit-ups  Finish: 1,000m run 

Redline & Homework 9-22-2016

Warm-up: 1:00 each: jump rope, squats, ski, squat thrusts 50/10, x5: Frog squats Mtn climbers Toe touch crunches Side jump overs Sled push (HW: push-ups) Finish: row intervals

Redline & Homework 9-20-2016

Warm-up: 2:00 jump rope, 300m run Mini FGB, :30each, x8: Squat thrust jumps High Knee Jog Jump squats Jumping lunges Reverse sit-ups Rest Finish: run 500m

Workout for 9-15-2016

Warm up: 10 push ups, 10 jump squats, 200m run  Optional lifting: DB flat bench press 5 sets x 10 reps  2:00/0:30 x 4 each  1 – Jump rope  2 – AMRAP  5 push ups  5 squats  5 KBHP 

Redline workout for 9-13-2016

Warm up: row 300 – run 300 Optional strength: sumo deadlift 5 reps, 3 reps, 5 singles heavy 40/20/20 x 5 times through  Jump rope/mountain climbers  Ski medium/hard Box jump/switch jumps  Step back lunges/slamballs  Optional finish: 3×10 GHR 

Redline & Homework 9-8-16

Warm-up: 3:00 jump rope 3:00/:30 AMRAPs, x3 ABABAB: A 5 Frog squats 5/5 lunges Run to street and back (50m) B 5 half burpees 10 kick-ups 20 toe touches Finish: 1000m run OR row

Redline 9-6-16

Warm-up: 50 jumping jacks, 200m run 40/20, x5 KB Sumo DL Jump squats KB Double swings  Bear crawl KB Double high pulls Ab splitters Finish: abs

Workout for 9-1-2016

Warm up: 2:00/0:30 row and bike upstairs  20/20/20 5×5 Row medium/Row balls out Squat thrust/Burpees Opposite toe touch/bicycles  HKJ/Shadow stance hold  Plank Jacks/side knee tuck to elbow Finish: run 1,000m