2.18.18

  1. 10x (20 Minutes) "On Again, Off Again"
    1 Minute Bike- intense effort
    1 Minute Pushups- no rest position!  If you're resting, just plank.  
  2. 20 Minutes: 
    15 Seconds KB Snatch or Swing
    15 Seconds Rest
  3. 20 Minutes "SMMF"
    Step ups to bench.  20 Minutes.  Keep going.  Be sure to alternate legs.  
Posted on February 12, 2018 .

2.16.18

  1. 5 Minutes, Jump Rope
  2. 5x
    30 Seconds Suicide Sprint- 20m
    30 Seconds Rest
  3. 5x
    1 Minute Pushups- No rest position
    1 Minute Air Squats
    1 Minute Jumping Jacks
    1 Minute Plank
    1 Minute Flutterkicks
  4. 10 Minute AMRAP
    6 Clapping Pushups
    14 Burpee
    20 Russian Twists
  5. 5 Minutes:
    KB Snatch- how many can you get done?
Posted on February 12, 2018 .

2.14.18

  1. 5x
    30 Seconds KB Swing (back tight, hike pass back, get a good hammy stretch)
    30 Seconds Rest
  2. 5 Minutes:
    Renegade Man Makers- how many can you get done?
  3. 10 Minute AMRAP
    8 Back Squat
    16 Burpees
    24 Hollow Rocks
  4. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
    -30 Seconds Rest Between Sets-
  5. 10 Minute AMRAP:
    10 Double KB Clean and Press
    10 Double KB Swings
    10 Full Body Crunch
  6. 5x:
    30 Seconds Front Plank
    30 Seconds Side Plank (alternate sides between rounds)
  7. 5 Minute Bike or Row- intense pace.  How far do you make it?
Posted on February 12, 2018 .

2.12.18

  1. 5 Minutes with 2 KB's:
    10 Double KB Swings
    10 Double KB Front Squats
    10 Double KB Clean and Press
    10 Pushups on KB's as handles
  2. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
  3. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
  4. 5 Minute AMRAP:
    7 Floor Press
    11 Suicide Sprints (20m)
    21 Russian Twists
  5. 5 Minute AMRAP:
    5 Barbell Lunges
    10 Box Jumps
    23 Ab Fallouts
  6. 5 Minute AMRAP
    8 Front Squat
    14 Suicide Sprints (20m)
    21 Hollow Rocks
  7. 10 Minutes Run/Bike/Row

Use common sense this cycle.  Don't think that you need to go seamlessly from one step to the next to the next.  Rest JUST as long as you need to in order to get set up for the next step- but don't get fully rested.  The whole idea here is to build endurance.

Posted on February 12, 2018 .

2.10.18

  1. 10x (20 Minutes) "On Again, Off Again"
    1 Minute Bike- intense effort
    1 Minute Pushups- no rest position!  If you're resting, just plank.  
  2. 15 Minutes: 
    15 Seconds KB Snatch or Swing
    15 Seconds Rest
  3. 20 Minutes "SMMF"
    Step ups to bench.  20 Minutes.  Keep going.  Be sure to alternate legs.  
Posted on February 5, 2018 .

2.8.18

  1. 5 Minutes, Jump Rope
  2. 5x
    30 Seconds Suicide Sprint- 20m
    30 Seconds Rest
  3. 5x
    1 Minute Pushups- No rest position
    1 Minute Air Squats
    1 Minute Jumping Jacks
    1 Minute Flutterkicks
  4. 10 Minute AMRAP
    6 Clapping Pushups
    14 Burpee
    20 Russian Twists
  5. 5 Minutes:
    KB Snatch- how many can you get done?
Posted on February 5, 2018 .

2.6.18

  1. 5x
    30 Seconds KB Swing (back tight, hike pass back, get a good hammy stretch)
    30 Seconds Rest
  2. 5 Minutes:
    Renegade Man Makers- how many can you get done?
  3. 10 Minute AMRAP
    8 Back Squat
    16 Burpees
    24 Hollow Rocks
  4. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
    -30 Seconds Rest Between Sets-
  5. 10 Minute AMRAP:
    10 Double KB Clean and Press
    10 Double KB Swings
    10 Full Body Crunch
  6. 5 Minute Bike or Row- intense pace.  How far do you make it?
Posted on February 5, 2018 .

2.4.18

  1. 5 Minutes with 2 KB's:
    10 Double KB Swings
    10 Double KB Front Squats
    10 Double KB Clean and Press
    10 Pushups on KB's as handles
  2. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
  3. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
  4. 5 Minute AMRAP:
    7 Floor Press
    11 Suicide Sprints (20m)
    21 Russian Twists
  5. 5 Minute AMRAP:
    5 Barbell Lunges
    10 Box Jumps
    23 Ab Fallouts
  6. 5 Minute AMRAP
    8 Front Squat
    14 Suicide Sprints (20m)
    21 Hollow Rocks

Use common sense this cycle.  Don't think that you need to go seamlessly from one step to the next to the next.  Rest just as long as you need to in order to get set up for the next step- but don't get fully rested.  The whole idea here is to build endurance.

Posted on January 28, 2018 .

2.2.18

  1. 10x (20 Minutes) "On Again, Off Again"
    1 Minute Bike- intense effort
    1 Minute Pushups- no rest position!  If you're resting, just plank.  
  2. 20 Minutes "SMMF"
    Step ups to bench.  20 Minutes.  Keep going.  Be sure to alternate legs.  
Posted on January 28, 2018 .

1.31.18

  1. 5 Minutes, Jump Rope
  2. 5x
    30 Seconds Suicide Sprint- 20m
    30 Seconds Rest
  3. 5x
    1 Minute Pushups- No rest position
    1 Minute Air Squats
    1 Minute Flutterkicks
  4. 10 Minute AMRAP
    6 Clapping Pushups
    14 Burpee
    20 Russian Twists
  5. 5 Minutes:
    KB Snatch- how many can you get done?
Posted on January 28, 2018 .

1.29.18

  1. 5x
    30 Seconds KB Swing (back tight, hike pass back, get a good hammy stretch)
    30 Seconds Rest
  2. 5 Minutes:
    Renegade Man Makers- how many can you get done?
  3. 10 Minute AMRAP
    8 Back Squat
    16 Burpees
    24 Hollow Rocks
  4. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
    -30 Seconds Rest Between Sets-
  5. 10 Minute AMRAP:
    10 Double KB Clean and Press
    10 Double KB Swings
    10 Full Body Crunch
     
Posted on January 28, 2018 .

1.19.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise
5) "Bring Sally Up": Look up "Flower" by Moby.  Grab a kettlebell.  Every time they say "bring sally down", squat down.  Don't stand up till they say "bring sally up".  See if you make it through.

Posted on January 15, 2018 .

1.17.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest
4) Bike one hour, hills, moderate intensity.  

Posted on January 15, 2018 .

1.15.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Deadlift: 5x2 with 1-2 left in tank
2) Military Press: 3x5+ 
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls
5) 8x (4 minutes)
20 Seconds Leg Blasters
10 Seconds Rest

Posted on January 15, 2018 .

1.12.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Front Squat: 5x2 with 1-2 left in tank
2) Single Leg Deadlift: 3x10
3) Weighted Pushups/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise
5) "Bring Sally Up": Look up "Flower" by Moby.  Grab a kettlebell.  Every time they say "bring sally down", squat down.  Don't stand up till they say "bring sally up".  See if you make it through.

Posted on January 8, 2018 .

1.10.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Military Press: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 10x for time:
5 Suicide Sprint (25 m, down and back)
10 KB Snatch per side
4) Bike one hour, hills, moderate intensity.  

Posted on January 8, 2018 .

1.8.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat Clean: 5x2 with 1-2 left in tank
2) Bench Press Press: 3x5+, alternate with heavy DB rows
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls
5) 8x (4 minutes)
20 Seconds Leg Blasters
10 Seconds Rest

Posted on January 8, 2018 .

1.5.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise
5) "Bring Sally Up": Look up "Flower" by Moby.  Grab a kettlebell.  Every time they say "bring sally down", squat down.  Don't stand up till they say "bring sally up".  See if you make it through.

Posted on December 30, 2017 .

1.3.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest
4) Bike one hour, hills, moderate intensity.  

Posted on December 30, 2017 .