December 1, 2014

A.  For Time:
20-18-16-14-12-10-8-6-4-2
KB Swings 53/35
5-10-15-20-25-30-35-40-45-50
Double Unders (Singles x 3)
10-10-10-10-10-10-10-10-10-10
Box Jumps

B. Super Set x2
A1.
1-2-3-4-5
Strict Pull-UPs (Ring Rows x2)
A2.
10-8-6-4-2
Push-Ups (weighted)

C. Strength
Back Squat
4x5 @ 70-80%
1x10 @ 65% (3 sec. Pause in bottom/rep)
Power Clean
Build to Heavy Single or Technique

On The Road Workouts! Pick a number between 1-30 and Enjoy.

Travel and Weekend Workouts

Here are some sample body weight workouts that can be performed anywhere.  All you have to do is pick a time that you have to workout, some movements, and get after it.  Anything is absolutely better than nothing!!

1.     Deck of Cards: Face Cards= 10, Aces= 11, Numbered Cards= Value

a.     Hearts= Buprees

b.     Diamonds= Squats

c.      Spades= Sit-ups

d.     Clubs= 10 meter shuttle

2.     20 Rounds of:

a.     5 Push-ups

b.     5 Air Squats

c.      5 Sit-Ups

3.     10 Rounds of:

a.     10 Walking Lunges

b.     10 Push-ups

4.     4 Rounds of:

a.     Run 400 m.

b.     50 Air Squats

5.     5 Rounds of:

a.     Run 200 m.

b.     10 Air Squats

c.      10 Push-Ups

6.     Blast Off

a.     Sit-Ups (10-9-8-7-6-5-4-3-2-1)

b.     100 m. Sprint b/t Sit-Ups

7.     AMRAP in 12 Minutes

a.     10 Push-ups

b.     15 Sit-ups

c.      20 Walking Lunges

8.     2 Rounds: 2 Minutes each station

a.     MAX Push-Ups

b.     MAX Sit-ups

c.      MAX V-ups

d.     MAX Squats

9.     Run 1 mile… 20 Jumping Lunges every minute

10.   For Time:

a.     100 Buprees

11. Run 1 mile… 10 Air Squats every minute

12. 4 Rounds of:

a.     10 HSPU or 30 sec. HS Hold

b.     400 m. Run

13. 10 Rounds of:

a.     10 Burpees

b.     100 m. Run

14. TABATA (20 sec. On; 10 sec. Rest

a.     Push-ups

b.     Sit-ups

c.      Squats

15. For time:

a.     Burpees (10-9-8-7-6-5-4-3-2-10

b.     V-ups (1-2-3-4-5-6-7-8-9-10)

16. For time:

a.     400 m. Run

b.     50 Squats

c.      400 m. Run

d.     50 Sit-ups

e.     400 m. Run

f.      50 Push-ups

g.     400 m. Run

17.   For time:

a.     800 m. Run (~5 minutes)

b.     25 Burpees

c.      50 Squats

d.     800 m. Run

18.  21-15-9

a.     Chair dips

b.     Handstand Push-ups (Sub= Push-ups)

c.      Jumping Squats

  

19.   For Time:

a.     21 Push-Ups

b.     42 Squats

c.      15 Push-Ups

d.     9 Push-Ups

e.     18 Squats

20.   “Annie”  50-40-30-20-10

a.     Double Unders (singles x3)

b.     Sit-Ups

21. For Time: 10-9-8-7-6-5-4-3-2-1

a.     Buprees

b.     Push-Ups

c.      Jumping Squats

22. For time:

a.     50 Burpees

23. AMRAP in 15 Minutes

a.     5 Push-ups

b.     10 Sit-ups

c.      15 Squats

24.  10 Rounds of:

a.     10 Push-ups

b.     10 Squats

c.      10 Sit-ups

25.   7 Rounds of:

a.     7 Squats

b.     7 Burpees

26. For time: (50-40-30-20-10)

a.     Walking Lunges

b.     Push-ups

c.      Sit-ups

                                               i.     90 sec. Jump Rope b/t sets.

27. 4 Rounds of:

a.     100 Singles

b.     400 m. Run

c.      10 Buprees

d.     10 Pull-ups

e.     10 Knees to Elbows (sub= v-ups)

28.   GI Jane

a.     100 Burpee Pull-Ups

29. For Time:

a.     Pull-Ups (21-18-15-12)

b.     Knees to Elbows (21-18-15-12)

c.      Squats (50-50-50-50)

30.  Body Weight Fran (21-15-9)

a.     Burpees

b.     Pull-Ups

November 25, 2014

A. "12 Days of Thankfulness"
1- 100 m. Run
2- Tire Flips
3- Burpees
4- Thrusters 95/65
5- Push-Ups (adv. HSPU)
6- KB Swings 53/35
7- Pull-Ups
8- T2B or K2E
9- Wall Balls 20/14
10- Walking Lunges w/thruster weight
11- Ring Dips or Tire Dips
12- KB Snatches or Clean and Press (total)
ex. (100 m. Run, 2 Tire Flips + 100 m. Run, 3 Burpees + 2 Tire Flips + 100 m. Run....

*40 Minute Cap

B. Strength
1RM DeadLift

November 24, 2014

A. 4 Rounds of:
12x V-ups
10x Burpees Over Barbell
8x Hang Cleans 95/65
6x OHS or FS

B. 3 Sets of:
8-10 Pull-Ups
10x Bent Over Row
8x Strict HSPU or 1 Minute HS Hold
+
Skills

C. Strength:
1RM Back Squat
1RM Jerk

November 21, 2014

A. "Jack Style"
AMRAP in 20 Minutes
10 Push Press 115/85
10 Box Jumps
10 KB Swings 53/35

In Teams of 2
*While 1 partner completes a round the other must run 100 meters*

B. 3 Sets of:
8-10 Chin-ups (weighted)
10 Snatch Grip Press 85/55
10 Curls
+
Skill Work

C. Strength

·         Back Squat 8x3 @ 88%

·       DeadLift 5x3 @ 100% of BS

November 20, 2014

A. EMOM For 15 Minutes:
Minute 1: 150 meter row
Minute 2: 10-15 Push-Ups (scale up= 10 HSPU)
Minute 3: 30 Double Unders/50 Singles

B. 3 Sets of:
60 sec. HS hold or 1/2 court HS walk
15 Leg Lift Sit-Ups
+
Skill Work

C. Interval Mile (1 minute Run; 1 minute Walk)

D. Strength (Rest Day)

November 19, 2014

A. For Time:
21-15-9-9-15-21
Pull-Ups or Ring Rows
Wall Balls 20/14
*400 meter run b/t set of 9s

B. 3 Sets of:
10 Floor Presses (Bench Press)
10-15 Wide Grip Push-ups
 8 each SA Strict Press
+
Skill Work

C. Strength

·         Back Squat 5x5 @ 83%

·        Hang Clean 5x3 @ 70%

·        DeadLift 3x5 @ 85% of BS

November 18, 2014

A. For Time:
50 KB Swings 53/35 (American... AKA Overhead)
25 Sit-Ups
50 Walking Lunges (25 each) Scale up= 45/25#
25 Burpees
100 Double Unders (200 Singles)
25 Burpees
50 Walking Lunges
25 Sit-Ups
50 KB Swings 53/35

B. 3 Sets of:
20 Russian Twists
10 T2B
1 Minute Plank (weighted)

C. Strength
 Jerk 3x3 @ 75%; 2x3 @ 80%

·     Push Press 1x5 @ 75%; 2x5 @ 80%; 1x5 @ 85%

·     Front Squat 3x5 @ 65% of BS

November 17, 2014

A. 5 Sets of:
AMRAP in 3 Minutes
3 Power Cleans 135/95
6 HR Push-ups
9 Air Squats
*1 Minute Rest

Score= Rounds + Reps

B. " Bro"
3 sets of:
8-10 Chin-Ups
10 Bent Over Rows
10 Snatch Grip Presses
10 Curls

C. Strength

·         Back Squat 3x10 @ 75%

·       Hang Snatch 5x3 @ 70%

·       Overhead Squat 5x3 @ 45% of BS

November 14, 2014

A. EMOM For 14 Minutes
Odd: 30 Double Unders/60 Singles + AMRAP Sit-ups
Even: 5 V-ups + 4 KB Snatch (per arm) + 3 Jumping Lunges (per leg)

B. Bro Session
3 sets of:
8-10 Chin-Ups
10 KB SA Row each
10 Snatch Grip Strict Press
15 Curls

C. Strength

·         Back Squat 8x3 @ 85%

·      DeadLift 5x3 @ 90% of BS

November 13, 2014

A. Running Cindy
20 minute AMRAP
5 Strict Pull-Ups/10 Ring Rows
10 Push-ups
15 Air Squats
*400 m. Run every 5 Minutes

Score= Rounds + Reps

B. Strength
Rest Day

C. 3 Sets of:
10 TGU (5 each)
90 Second Plank

November 12, 2014

A. EMOM Clean and Burpee Ladder
Clean 135/95

Minute 1: 2 Cleans + 1 Burpees
Minute 2: 2 Cleans + 2 Burpees
MInute 3: 2 Cleans + 3 Burpees
....
Continue until you are unable to complete your set in minute time frame.
+
800 m. Cool Down

Score= # of Burpees completed

B. Bro Session
3 sets of:
20 Ring Rows
10-15 Wide Grip Push-ups
8 each SA Strict Press

C. Strength

·             Back Squat 5x5 @ 80%

·         Hang Clean 2x3 @ 65%; 3x3 @ 70%

·         DeadLift 3x5 @ 80% of BS

November 11, 2014

A. For Time:
800 m. Run
20 Wall Balls 20/14
400 m. Run
40 Wall Balls 20/14
200 m. Run
60  Wall Balls 20/14

B. 3 sets of:
20 Russian Twist
15 V-ups
1 Minute Plank (weighted)

C. Strength

·            Jerk 5x3 @ 75%

·         Push Press 2x5 @ 75%; 2x5 @ 80%

·         Front Squat 3x5 @ 60% of BS

November 10, 2014

A. 2 Rounds of:
AMRAP in 3 Minutes
10 T2B/K2E
10 Push-Ups
*Rest 45 seconds
AMRAP in 3 Minutes
15 Air Squats
15 KB Swings 53/35
*Rest 45 seconds
AMRAP in 3 Minutes
20 Sit-Ups
20 MT. Climbers (10 each)
*Rest 45 seconds

Score= Total Rounds (1 number)

B. "Bro Session"
3 Sets of:
8-10 Chin-Ups
10 KB SA Row
10 Snatch Grip Strict Press
15 Curls

C. Strength

·         Back Squat 3x10 @ 70%

·         Hang Snatch 2x3 @ 65%; 3x3@ 70%

·         Overhead Squat 2x3 @ 40%; 3x3 @ 45% (% of BS)

November 7, 2014

A. 5 Rounds of:
250 m. Row/ 200 m. Run
Bear Crawl (Down and Back)
15x Goblet Squats
12x KB Swings
20x Jumping Lunges
*Rest 30 seconds b/t rounds

B. Strength

·         Back Squat 8x3 @ 80%

·    DeadLift 5x3 @ 85% of BS

     C. 3 sets of:

     15 V-Ups

     1 Minute Plank

     +

     Handstand Work

November 6, 2014

A. 10 Rounds For Time:
100 M. Sprint
10 Pull-Ups/ Ring Rows
100 M. Sprint
10 Burpees
*Rest 30 seconds

C. 3 Sets of:
8-10 Strict Pull-ups
30 Russian Twists (weighted)
1 Minute Plank

November 5, 2014

A. 4 Rounds of:
12 Deadlift 155/105 (scale as needed)
9 Hang Cleans
6 Power Jerks
400 m. Run

Score= Time

B. Max Double Unders in 5 Minutes
+
30 T2B/50 Leg Lifts

C. Strength
Back Squat 5x5 @ 75%
Hang Squat Clean 5x3 @ 65%
DeadLift 3x5 @ 85% of BS

November 4, 2014

A. 12 Minute AMRAP

-10 Wall Balls 20/14
-10 Walking Lunges 45/25

B. Post Workout Strength

-Jerk
   5x3 @ 70%
-Push Press
   4x5 @ 75%
-Front Squat
   3x5 @ 55% of Back Squat

C. 3 Sets of:

-15 Good Mornings
-10-15 Push-ups (weighted)
-10 Single Arm Bent Over Row (each)

November 3, 2014

A. AMRAP in 12 Minutes:

• 3 Hang Power Snatches 95/65
• 6 Burpees
• 12 KB Swings 53/35
• 200 M. Run

B. 4 Sets of:

• 60 sec. HS Hold
• 15 V-Ups

C. Post Workout Strength

• ·         Back Squat 3x10 @ 65%
• ·         Hang Snatch 5x3 @ 65%
• ·         Overhead Squat 5x3 @ 40% of BS