December 30th, 2016

Tabata (4 Mins Each)

  • Push-Ups
  • Squats
  • DU’s
  • Hollow Holds
  • Box Jumps
  • Burpee Box Jumps
  • Bicycles

3 Rounds (Not for Time)

  • 20 Shoulder Taps
  • 20 Push-Ups

P90 Abs (200 Reps)

10 Sprints

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December 29th, 2016

3 Min AMRAP

  • 75 DU Buy In
  • 15 Deadlifts (185)
  • 15 Burpees

3 Min AMRAP

  • 50 DU Buy In
  • 10 Deadlifts (225)
  • 10 Burpees

3 Min AMRAP

  • 50 DU Buy In
  • 5 Deadlifts (275)
  • 5 Burpees

50-40-30-20-10

  • DU’s (50)
  • Air Squats (40)
  • Star Crunches (30)
  • Push-Ups (20)
  • Burpees (10)

December 24th, 2016

Tabata

  • Push-Ups (4 Mins)
  • Abs (4 Mins)

Ascending Ladder (Tennis Courts)

  • 10 Squats —> Sprint
  • 10 Lunges —> Sprint
  • 10 Push-Ups —> Sprint
  • 10 Jump Squats —> Sprint
  • 5 Burpees —> Sprint

5 Rounds

  • 6 Jumps Over Tennis Net

1 Set of Crazy Legs

  • 20 Squats
  • 20 Lunges
  • 20 Jump Squats
  • 20 Jump Lunges

*16 Minute Stretch Routine

December 20th, 2016

Split Altitude Landings  5×3/Side (2nd highest box)

A1.) Thick Bar Bench Press

  • 3,3,3,5,5,5 (185, 205, 195, 195, 195, 195)

A2.) KB Chest Flies 

  • 4×10 (16KG Kettlebells)

WOD: 7 Min AMRAP

  • 7 Pull-Ups
  • 7 Hang Snatch (75lbs)
  • 21 Push-Ups

B1.) DB Floor Press

  • 80 lbs. DB’s for all sets

B2.) One Arm Rows

  • 90 lbs. DB for all sets

C1.) Prone Trap Raises 

  • 3×12 (8 lbs. DB’s)

C2.) Scap Push-Ups

  • 3×15

D.) Side Bridges

  • 3x30s/Side

AM: 16 Minute Stretch Routine

  • Pigeon Stretch, Lizard, Couch, Fall Back Stretch

December 19th, 2016

Single Leg Reflective Jumps 3×10 Per Side

A.) Box Squat 

  • 6×2 (275, 295, 315, 315, 325, 335)

B1.) Stiff Legged Deadlift

  • 3×6 (245, 265, 265)

B2.) Doorway Pec Stretch

  • 3×30 Seconds per side

WOD: 3 Rounds (1 Minute Rest in between rounds)

  • 3 Squat Cleans (165)
  • 15 KB Swings (53lbs)
  • 45 Double Unders

C1.) Split Squats

  • 4×6 Per Side (165 for all sets)

C2.) Reverse Crunches

  • 4×15

D.) Suitcase Deadlifts

  • 88lbs. KB

AM: Morning Sprints 5-10-5 Drill

  • 10 All Sprints
  • 10 Sprint-Backpedal-Sprint
  • 10 Sprint-Side Shuffle-Sprint

Daytime: 240 Push-ups 

 

Workout Notes:

Starting to incorporate my WOD or conditioning earlier in my workout so that I get it out of the way and can begin sweating as soon as possible. Working out at night after work, I can sometimes lose motivation if I wait to do my conditioning till the very end. Putting it in the middle of my workout not only allows me to get it out of the way, but it gives me a chance to work on my accessory movements while I am tired.