Box Jumps, Sit-Ups, Medicine Ball Cleans, Push Presses

by brandon

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

by brandon

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.

by brandon

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.

by brandon

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.

by brandon

Warm Up: 2 minute Jump Rope 15 Broad Jumps
Workout: Handstand Push-Ups, Medicine Ball Cleans, Kettlebell Push Press
Directions: Complete 3 rounds of 10 handstand Push Ups, 10 medicine ball cleans, and 10 kettlebell push presses. Select appropriate weights for medicine balls and kettlebells.
Challenge: Cumulative total of 2 minutes or max time (whichever is longer) static squat hold.
OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

by brandon

Warm Up: 1 minute jog, 30 Jumping Jacks, 30 Mountain Climbers
Workout: 100 meter sprints, Burpees, Sit-Ups
Directions: Complete 5 rounds of 100 m sprint, 10 burpees, and 10 sit-ups as quickly as possible.
Challenge: Cumulative total of 2 minutes or max time (whichever is longer) static squat hold.
OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

by brandon

Warm Up: 20 Squats, 20 Push-Ups, 20 Sit-Ups
Workout: Seated Press, Push Press with stick/pipe/barbell, Back Squats
Directions: 3 sets of 3 reps of each movement before moving onto the next. Select weight to provide ample challenge across all sets of a particular movement. Take no more than 1 minute rest between sets and 3 minutes between movements.
Challenge: 100 Jack Knives
OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

by brandon

Warm Up: 400 meter jog, 20 Walking Lunges
Workout: Kipping Pull-ups, Double Unders, Knees to Elbows, Pistol Squats
Directions: Complete 2 rounds of learning or perfecting each skill for 2 minutes in succession; maximum of 2 minutes rest between rounds. Record difficulties, concerns, questions, achievements, Ah-ha!’s
Challenge: 50 Burpee Pull-ups (a burpee, into a pull-up, into a burpee, etc)
OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

by brandon

Warm Up: 3 minutes of Bear Crawls, keeping hips as low as possible.
Workout: Lunges, Double Unders, Burpees
Directions: Complete as many rounds as possible in 15 minutes of 10 stick-up lunges, 20 double unders and 5 burpees.
Challenge: 8 alternating Tabata intervals of Sit-Ups and Tuck Jumps
OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

by brandon

Warm Up: 3 minute Jump Rope
Workout: Goblet Squats, Kettlebell Swings, Standing Dumbbell Press
Directions: Complete 5 rounds of 10 Goblet Squats, 10 Kettlebell Swings, 10 Standing Dumbbell Presses (strict, no knee bend). Select a single challenging weight across all rounds for each movement.
Challenge: Max time Static Hold.
OR Active Recovery (Rest Day): Static holds or roll and stretch.