Redline 5-20-2014
Warm-up: 20 lunges, run 300 45/15, x4: 10+1 high knee jog (jump squat) 10+1 mountain climbers (push-up) Run to street 10+1 jumping lunges (sprawl) 10+1 toe touch crunches (v crunch) Run to street
Redline 5-15-2014
warm-up: 2:00 sprawl drill 1:00/:20, x6: Jump rope Ball toss Squat thrust jumps Finish: abs
Redline 5-13-2014
Warm-up: run 300 yards 50/10, x5, :30: -1/2 jumps -med ball clean -box step switch jumps -sprint 200 yards Finish: abs
Redline 5-1-2014
Warm-up: run 500 yards Interval/Isometric mash-up 20/20 x3/:30, x2 -jump squats with med ball/uttanasana -mountain climbers/plank -slam balls/shadow stance -KB swings/chaturanga 10:00 AMRAP 5 kb swings 5 push-ups 100 yard run
Redline for 4-29-2014
Warm-up: 50 jumping jacks, 20 lunges, 20 push-ups 30/15/15, x5: -HKJR/squats -jumping lunges/mountain climbers -squat thrusts/fast feet -plate circles/cross body mountain climbers -knee to elbow jumps/plank jacks Finish: abs
Redline 4-24-2014
Warm-up: 3:00 jump rope 30/30/15, x6 -HKJR/mountain climbers -knee tuck crunches/plank jacks -hkjr/knee tuck jumps or double unders -kb half jumps/pendulum jumps
Redline 4-22-2014
Warm-up: 20 squat thrusts 2:00/:30, x10 Relay race fun!
Redline 4-17-2014
Warm-up: 20 squat thrusts 40/20, x5, static rounds: Plyo/explosive push-ups Kick-ups Lunge jumps Hip thrusts Knee to elbow jumps Finish: abs
Redline 4-15-2014
Warm-up: jr 3:00 FGB, x5: HKJR 3×3 squats 1×2 squat thrusts Pendulum jumps Ab splitters Rest
Redline 4-10-2014
Warm-up: 100 jumping jacks 2:00/1:00 AMRAP, x6 -5 jump squats -5 squat thrusts -5 push-up At the end of each round, run 100 yards Finish: plank fun