Redline 10-16-14
Warm-up: 50 jumping jacks, 20 lunges 45/15, x6: Ring mtn climbers Slam balls Frog push-ups Plank pulls Finish: abs
Redline & Homework 10-14-14
Warm-up: 20 squat thrust jumps 30/30, :30, x4: HKJ/burpees Knee pendulum jumps/toe touches Frog squats/kb swings (HW-fast feet) Cross body mtn climbers/banana abs Finish: more abs and stretching
Redline 10-9-14
Warm-up: 3:00 JR 40/20, x6: HKJ mtn climbers Kb swings Oblique twists Hammer tire Step jumps Finish: hamstring fun
Redline 10-7-14
Warm-up: 25 squat thrusts 3:00, rest depends on you! X4 Alternation A/B A 2 shuttle run 100 mtn climbers 15 jump squats B 10 body builders 15 sets total jumping lunges 20 slam balls Finish: abs
Redline & Homework
Warm-up: 30 burpees 30/30, :30, x4: Half jumps/plank jacks Kb swing/kb swing (HW – fast squats/mtn climbers) HKJ/squat thrust jumps Pancake swings/abmat sit-ups (HW – 1/2 burpees/sit ups) Finish: 30 burpees
Redline & Homework 9-30-14
Warm-up: 20 burpees 40/20, x5: -mule kicks -knee tuck jumps -ab splitters -knee to elbow jumps -kb swings (HW – squat thrusts) Finish: Run 500 yards
Redline 9-18-14
Warm-up: 50 jumping jacks, 200 yard 30/30/30/30 rest, x4: A Battle ropes Battle jacks Rope obliques B Slam balls Squat thrusts Mtn climbers C Jumping lunges Kb swings Kb 1/2 jumps No finish
Redline & Homework 9-16-14
Warm-up: 3:00 circle drill 40/20, x6: Mule kicks Oblique twists Side jump movers Reach crunches Jump squats Finish: 3:00 sprawl drill
Redline & Homework 9-11-14
Warm-up: 100 jumping jacks 3:00/1:00 AMRAPS, x3 (ABABAB): A 5 body builders 5 slam balls (HW – jump squats) Run to street and back (50 yards) B 5 knee tuck jumps 5 1/2 burpees 10 toe touch crunches Finish: abs
Redline & Homework 9-9-14
Warm-up: 20 burpees 30/10, x6: HKJR (HW – HKJ) Superman plank Pendulum jumps Squat thrust jumps Block pass crunches (bicycles) Finish: 3:00 jump rope cool down