- Warm Up: 3 rounds – 10 Anchored Leg Lifts, 10 Double Unders, 10 Burpees
- Workout: Jog/Run, Push-Ups, Sit-Ups
- Instructions: Complete as many rounds of 100 m run, 10 Push-Ups, 10 Sit-ups as you can in 20 minutes [Hint: Also, check tomorrow’s workout early so you have sufficient time to plan for it.]
- Challenge: Find a partner and do 100 Alternating Box Jumps as quickly as you can.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
WORKOUT » Workout »
- Ring Hold Tabata
- Jog/Run, Thrusters with Dumbbells
- Back Squat, Dead Hang Pull-Ups
- Goblet Squats, Deadlift with Dumbbells
- Jog/Run, Air Squats, Push-Ups, Mountain Climbers, Hollow Rocks, Box Jumps
- Jog/Run, Anchored Leg Lifts, Alternating Lunges
- Wall Ball, Russian Kettlebell Swing
- Run/Row Relay
- Thrusters with Dumbbells
- Do What MOVES You! Vitamin F!
- Jog/Run, Push-Ups, Sit-Ups
- Front Squat, Dead Hang Pullup
- One Arm Overhead Squat, Seated Press
- Deadlifts, Kettlebell Sit-Ups, One Legged Jump Rope
- Push Press, Back Squat, Deadhang Pull-Up
- Bench Dips, Goblet Squats, One Arm Overhead Squats
- Box Jumps, Sit-Ups, Medicine Ball Cleans, Push Presses
- Deadlift, Dumbbell Press, Squat to Box
- Lunges, Jumping Pull-Ups, Double Unders
- Floor Wipers, American Kettlebell Swing, Thrusters
- Handstand Push-Ups, Medicine Ball Cleans, Kettlebell Push Press
- Sprints, Burpees, Sit-Ups
- Seated Press, Push Press, Back Squats
- Kipping Pull-Ups, Double Unders, Knees to Elbows, Pistol Squats
- Lunges, Double Unders, Burpees
- Goblet Squats, Kettlebell Swings, Standing Dumbbell Press
- Sott’s Presses, Slide Unders, Jack Knives
- Jumping Jacks, Push Ups, Floor Wipers
- Get Outside!
- Russian Kettlebell Swings, Running
- Clapping Push-Ups
- Jump Rope, Burpees, and Mountain Climbers
- Box Jumps, Ring Push-ups, Burpees
- Sprints, Deadlifts, One Arm Overhead Squat
- Running
- Thrusters
- Overhead Squat with PVC
- Jump Squats, Overhead Squats, Thrusters, Static Leg Hold,
- Double Unders, Hand Stand Kick Ups and Lunges
- Active Recovery – Roll and Stretch
- Active Recovery – Breathing Walk
- One Arm Overhead Squat with Dumbbell
- Seated Press, Deadlift, & Overhead Squat with Dumbbells
- One Arm Dumbbell Squats, Hollow Rocks, Cleans
- Push Ups, Box Jumps, Sit-ups Push Press, Jump Rope (Conditioning)
- Mountain Climbers, Lunges with Dumbbells, Push-Ups, Burpees
- Deadlifts, Front Squats and Cleans
- Body Ball Plank Knees to Elbows
- Burpees Over Bar
- Medicine Ball Cleans & Hand Stand Push-Ups
- Jumping Jacks
- Turkish Get-Up
Front Squat, Dead Hang Pullup
- Warm Up: 200 m Jog followed by 2 rounds – 10 m Bear Crawl, 20 Jumping Jacks
- Workout: Front Squat, Dead Hang Pullup
- Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
- Challenge: Hand Stand Pushups – as many as you can get in 5 minutes.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
One Arm Overhead Squat, Seated Press
- Warm Up: Jump rope for 3 minutes
- Workout: One Arm Overhead Squat with Dumbbell, Seated Press
- Instructions: Select light to moderate weights for each movement. Complete 5 rounds of 5 One Arm Overhead Squats with Dumbbell per side and 10 seated presses. Do not race against the clock here – be deliberate about maintaining correct form throughout, especially when weight is overhead.
- Challenge: 8 Tabata intervals of Knees to Elbows
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Deadlifts, Kettlebell Sit-Ups, One Legged Jump Rope
- Warm Up: 3 rounds – 10 meter Bear Crawl, 5 sit-ups, 15 Jumping Jacks
- Workout: Deadlifts, Kettlebell Sit-Ups, One Legged Jump Rope
- Instructions: Select a light to moderate weight for the deadlift (whichever variation you require) and weighted sit-ups. Focusing on maintaining good technique throughout, complete 10 reps of each movement (a full set per leg for the jump rope). Follow with 20 reps of each, and finally 30 reps of each.
- Challenge: Kipping Ring Dips – as many as you can get in 3 minutes
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Push Press, Back Squat, Deadhang Pull-Up
- Warm Up: 2 rounds: 20 Push-ups, 20 Jumping Jacks, 20 Frog Jumps
- Workout: Push Press, Back Squat, Deadhang Pull-Up
- Directions: 5 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select moderate to heavy weights for each movement, increase weight between sets as necessary.
- Challenge: 100 Kettlebell Swings for time.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Bench Dips, Goblet Squats, One Arm Overhead Squats
- Warm Up: 3 rounds: 5 Burpees, 10 Sit-Ups, 15 Air Squats
- Workout: Bench Dips, Goblet Squats, One Arm Overhead Squats
- Directions: Complete 3 rounds of 20 (goal: consecutive) reps of each movement. Alternate arms every five reps in overhead squats. Select a weight for each movement that provides a mild challenge after five consecutive reps, not one that will allow form to deteriorate after 10 reps. Focus on proper form in each rep rather than speed through the reps/rounds.
- Challenge: 100 Frog Jumps for time
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Box Jumps, Sit-Ups, Medicine Ball Cleans, Push Presses
- Warm Up: 1 minute each: Jumping Jacks, Jump Rope, Burpees, Push-Ups
- Workout: Box Jumps, Sit-Ups, Medicine Ball Cleans, Push Presses
- Directions: Complete 4 rounds of rotating Tabata intervals, progressing sequentially through one interval of each movement per round: 20 seconds of box jumps, 10 seconds of rest, 20 seconds of Sit-Ups, 10 seconds of rest, 20 seconds of medicine ball cleans, 10 seconds of rest, and so on.
- Challenge: 8 Tabata intervals of Broad Jumps
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Deadlift, Dumbbell Press, Squat to Box
- Warm Up: 3 rounds: 10 Bear Crawls, 10 Hollow Rocks
- Workout: Deadlift with Dumbbells, Dumbbells Press, Squat to Box
- Directions: 3 sets of 5 reps per movement. Complete all sets of one movement before progressing to the next. Select moderate to heavy weights for each movement; increase the weight between sets as necessary.
- Challenge: 100 Slide Unders (not for time, be deliberate about the movement).
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Lunges, Jumping Pull-Ups, Double Unders
- Warm Up: 20 Mountain Climbers, 20 Slide Unders, 1 minute Jump Rope
- Workout: Lunges with Dumbbells, Jumping Pull-Ups, Double Unders
- Directions: Complete 5 rounds of 20 consecutive reps of each movement with one minute rest between rounds. Select light to moderate weight dumbbells for lunges.
- Challenge: 100 Wall Balls for time.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Floor Wipers, American Kettlebell Swing, Thrusters
- Warm Up: 2 rounds: 25 Jumping Jacks, 10 Push-Ups
- Workout: Floor Wipers, American Kettlebell Swing, Thrusters with Dumbbell
- Directions: Complete 3 rounds of 20 (goal: consecutive) reps of each movement. Select a weight for each movement that provides a mild challenge after five consecutive reps, not one that will allow form to deteriorate after 10 reps. Focus on proper form in each rep rather than speed through the reps/rounds.
- Challenge: 100 Overhead Squats with PVC for time.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
