April 30, 2020

Roll the Dice workout~

Use this random number generator to get your numbers! Match them to the movement and rep count on the same calendar from our name workout and get to work! 

Choose at least 8 movements! If you think they won' t be very long, choose more! This is a workout you control !

Random Number Generator

April 29, 2020

A. Tempo/Isometric Work

AMRAP 20(move through these movements and reps as many times as you can)

Wall Sit- 45 sec

Bottom of Push Up Hold- 5 reps for 3-5 sec each

Weighted Plank- 45 sec

Row Holds- 3 sets of 20-30 sec

Tempo Goblet Squats - 5 reps with 3-5 sec descent

Tempo Push Ups- 5 reps with 3-sec descent

B. Conditioning:

For Time: Descending 10-1

Squat Jumps

Plank with Pull Through ( per side)

Push Up with Alt Knee Tap(per rep)

Knee Tucks

April 29, 2020

A. Strength:

4 rounds

Floor Press- AMRAP 1

KB or DB windmills- 8R.8L

Front/Lateral Raise/ Upright Row- 6 reps of each

B. Conditioning:

For Time ( 16 min cap) 

80 DL ( if you go 1-arm DL, do 40 per side)

60 1- arm S2OH ( 30R.30L)

50 curls

40 air squats

50 dips

60 1- arm S2OH(30R/30L)

80 sit ups

April 28, 2020

A. Strength:

Tabata Tuesday

8 rounds : 20 on / 10 rest x 3 

i. RDL or 1-leg RDl

ii. skater jumps

iii. squat pulses ( weight them if you can!)

B. Conditioning:

EMOM 16(45 on / 15 off)

min 1 : step ups ( stick with 1 leg per round, so 2 rounds R, 2 rounds L)

min 2: KBS ( Russian or American)... (dumbbells can also be used here)

min 3: alternating, offset push ups

min  4: 1-leg v ups

April 27, 2020

Active Rest Day: 

Optional

1 min of each, then 2 min of each, then back to 1 min of each:

jump rope

air squats

high knees 

plank up downs

REST as needed

Core Finisher: 

10..20..10..20

russian twists( per side) 

reverse crunch

plank side hip dips( per side)

April 25, 2020

 E3min x 8 rounds

(1 min rest between rounds)

ODD ROUNDS

24 goblet squats( go heavy if you can)

48 toe taps

12 burpees
remaining time: max effort plank( any variation you'd like)

EVEN ROUNDS:

12 bulgarian split squats (R) 

30 lateral hops over DB 

12 bulgarian split squats (L) 

 15 tuck jumps

remaining time: plank triangles

*Rest 3 min after round 8... then into

Round 9: For Time

Run 1 mile

April 24, 2020

AMRAP 20

**E 2 min: 75 SU

50 DB snatches(25 per side)

40 ab mat sit ups

30 bent over rows ( per side)

20 broad jumps

30 hand release push ups

40 v ups

50 step ups

Shoot for close to 1 1/2 rounds!

Murph Prep: 

50 air squats

30 push ups

April 23, 2020

A. Strength:

4 Rounds

Push Press :  8 x 8 x 4 (complete 8 on the right, 8 on the left, the 4 together)

Upright Row x 12

Shoulder Hurdles x 10 each side (see video below)

B. Conditioning:

3 Rounds for Time

30 jump squats

100 single unders

30 mtn climbers

1 min plank

30 SDLHP(KB or DB)

15 glute bridges

2 Rounds for Time

20 curtsy lunges 

50 single unders

20 mtn climbers

45 side plank (L and R)

20 lateral jumps

1 Round for Time

10 jump squats

25 single unders

30 sec plank

10 SDLHP

Cash Out: 

Tabata Hollow Hold

April 22, 2020

A. Conditioning(GO FOR REPS)

2 ROUNDS(1 min rest between)

1 min side lying leg raises(right)

1 min floor press

2 min russian twists

3 min 1-arm OH reverse lunges(switch at 90 sec)

2 min flutter kicks

1 min floor press

1 min side lying leg raises (left)

REST 3 min before part B. 

B.

For Time(break up however you would like)

30 burpees

30 push ups

April 20, 2020

A. Strength: Upper Body

4 Rounds

12 seated rows or bent over rows

15 bent over flys

12 bird dog rows (per side)

20 sec superman hold

B. Conditioning:

AMRAP 14

14 1-arm thrusters (per side)

7 push press

14 MB transfers( use a pillow or any weight that you could transfer...see video)

30 sec front raise hold

C. Murph Prep:

30 push ups

50 air squats

MB transfers

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