- Warm Up: 50 Thrusters with PVC
- Workout: Wall Ball, Russian Kettlebell Swing
- Instructions: Alternating sets of wall balls and Russian kettlebell swings (at or just above eye-level) in a decreasing rep scheme – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 wall balls + 10 Russian kettlebell swings, 9 wall balls + 9 Russian kettlebell swings…), focusing on technique, range of motion, and core stabilization throughout, rather than speed. Record weight used and time to complete.
- Challenge: 25 Handstand Push-Ups (focus on technique and range of motion, not speed)
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Run/Row Relay
- Warm Up: 3 rounds – 10 Mountain Climbers, 10 Slide Unders
- Workout: 400 m Run/500 m row relay
- Directions: Complete 8 rounds Running 400 m (1/4 mi), resting between rounds only as long as it took you to run the preceding 400 m. If you have access to a rowing machine, you may substitute with eight 500 m rows and one minute rest between. Record times and rest intervals.
- Challenge: Jump Squats – as many as you can get in 2 minutes
- Active Recovery options: Breathing walk or Roll and Stretch
Thrusters with Dumbbells
- Warm Up: 3 rounds – 10 Jump Squats, 15 Overhead Squats with PVC
- Workout: Thrusters with Dumbbells
- Instructions: In 20 minutes, and taking as many warm up sets as needed at lighter weight, work up to 5-rep maximum thrusters with dumbbells. Increase dumbbell weight between sets until the last set is a maximum effort to complete five reps.
- Challenge: Static Leg Hold – 3 attempts at a maximum duration hold
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Do What MOVES You! Vitamin F!
- Warm Up: 5 minutes of your own combination of Jumping Jacks, Burpees,Jump Rope, and Running
- Workout: Do what MOVES you! Vitamin F!
- Instructions: Ready! Get Set! GO! – Participate in an activity, perhaps with friends, which requires moderate to intense physical movement for 30 minutes or more, takes you out of your day-to-day, and generates some Vitamin F – FUN! Today it’s your choice! See [link to http://archive.bonfirehealth.com/vitamin-f-fun-stress-coping/ article] for ideas and reasons.
- Challenge: Goat – choose any movement you have uncommon difficulty with and work on it for 5-10 minutes looking for progression in technique or completeness.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Jog/Run, Push-Ups, Sit-Ups
- 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.
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.
