Friday, October 16th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Saturday, October 17th, 2020
Outrun Me
Warm Up / Mobility
Dynamic Warm Up (Full Body 7-10mins)
Focal Point
AMRAP 20
400m Run
20 Wall Balls #20/14
20 KB Swings #53/35
100m Mixed Rack Suitcase Carry #50’s/35’s
Monday, October 5th, 2020
Swift Clean
Warm Up
Cool Down
5-6 minute (Minimum) easy Walk/Bike/Row
Couch Stretch 1min/side
Kneeling hamstring stretch 1min/side
Tuesday, October 6th, 2020
Outrun Me
Warm Up
Speed Demon
5 Rounds each for max effort:
7 Power Snatch #75/55
7 DB Box Step Overs 24"/20" #40's/25's
14/11 Cals on Air Dyne Bike
*Perform a round every 3:00
Cool Down
Immediately after final round:
10 minute (Minimum) easy Bike/Walk/Row
Child's Pose on Bench/Box 1-2 mins
Seated Pike Stretch 1-2 mins
Wednesday, October 7th, 2020
Elevated Load Up
Warm Up
Mix and Mash
EMOM 21 (Alternating)
1) :45 sec Devil's Press #30's/20"s
2) 10 Russian Twists + 10 Alt. V-Ups (AMRAP)
3) 10 Lateral Bench Hops + 10 Jumping Jacks
4) 10 KB Russian Swings #53/35 + 10 Shoulder Taps
5) :45 sec Skater Lunge
6) :45 sec Cardio (Athlete's Choice (Run/Bike/Row)
7) Rest
Friday, October 9th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Cool Down
5 minute (minimum) walk/bike/row at an easy pace.
Cat Cow Stretch 1 min
Kneeling Hamstring Stretch 1 min/side
Saturday, October 10th, 2020
Outrun Me
Monday, September 28th, 2020
Swift Clean
Warm Up
Pick Your Poison
In any order you choose, complete the following:
200 Double Unders
100 DB Bent Over Row #35's/25's
100 Sit Ups
100 Wall Balls #20/14
Tuesday, September 29th, 2020
Outrun Me
Warm Up
Cool Down
5 minutes minimum Bike / Row / Walk at an easy pace
PVC Pass throughs :30sec
Foot elevated hip opener 1 min / side
Wednesday, September 30th, 2020
Elevated Load Up
Warm Up
Mountain Peak
Mountain Peak
Perform a round every 3:00
(6 Rounds total)
10 Goblet Squats #50/35
:90sec CAP each round
Cool Down
10 minutes minimum Bike/Row/Walk @ easy pace.
Bottom of squat hold with knee drive 1-2 mins
Couch Stretch 1 min / side
Friday, October 2nd, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Cool Down
3-5 minute walk at easy pace or until the HR has stabilized.
Supine Glute Stretch 1 min/side
Seated Pike Stretch 1 min/side
Saturday, October 3rd, 2020
Outrun Me
Monday, September 21st, 2020
Swift Clean
Warm Up
Can Opener
AMRAP 16
25/18 Calories on an Assault Bike
20 Skater Lunges (10/leg)
10 Single Arm KB/DB Thruster #50/35
Tuesday, September 22nd, 2020
Outrun Me
Warm Up
Misdemeanor
AMRAP 5
4 Push Ups
Rest 1:00
AMRAP 4
8 Toes to bar
6 DB Snatch
4 Push Ups
Rest 1:00
AMRAP 3
8 Toes to bar
6 DB Snatch
4 Push Ups
Rest 1:00
AMRAP 2
8 Toes to bar
6 DB Snatch
4 Push Ups
Rest 1:00
AMRAP 1
8 Toes to bar
6 DB Snatch
4 Push Ups
Wednesday, September 23rd, 2020
Elevated Load Up
Warm Up
Mulligan
Alternating EMOM 18
:30sec Max reps at each movement
DB Push Press #35/25
Jump Squats (add weight goblet style if you want)
DB Bent Over Rows #35/25
Russian Twists #20/14
Cool Down
Bike/Row/Walk 5 minutes (minimum) @easy pace
Supine Glute Stretch 1 min/side
Thread the needle 1 min/side