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25 AUGUST 2020 *Glitter

[Warm up:] 10m of EACH: walk on toes walk to toes backwards walk on heels walk feet turned out walk feet turned in lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg butt kickers high knees bear crawl forward bear crawl backward Lunge forwards Lunge backwards then . . . 3 Rounds: 5 Single Leg RDL (Each Side) 10 Jumping Air Squats :30 Single Arm Overhead Dumbbell Hold (Each Arm) OR :30 Side Plank (Each Side) [Workout:] Scaled & RX 60 Alternating Jumping Lunges (Total) -Rest 2:00- 800m Run (FAST!) -Rest 2:00- 60 Jumping Squats -Rest 5:00- 30 Double Dumbbell Clean and Jerks -Rest 2:00- 30 Double Dumbbell Thrusters -Rest 2:00- 30 Double Dumbbell Devil Press [Accessory:] "Ab Burner" 3 Sets: 20 Abmat situps 40 Flutters kicks (each side) 60 Sec plank hold -Rest 1:00 B/T Sets- [Bonus Stretching:] 2:00 Toe Touch Stretch 10 Alternating Scorpion Stretches (Total)
Aug 25, 2020
Total Reps

24 AUGUST 2020 *B-E-A-UTIFUL

[Warm up:] 5:00 Clock: 10 Bodyweight RDLs 5 Inchworms 10 Air Squats with 2 sec pause in the bottom each rep [Workout:] Scaled 3 Sets - 4min AMRAP: 12 Burpees 12 Alternating Box Step Ups (Total) 12 Burpees Max Jumping Air Squats -Rest 2:00 B/T Sets- [Workout:] RX 3 Sets - 4min AMRAP: 12 Lateral Burpees Over Dumbbell 12 Single Dumbbell Box Step Ups(Total) 12 Lateral Burpees Over Dumbbell Max Jumping Air Squats -Rest 2:00 B/T Sets- [Accessory:] 3 Sets: 10 Suitcase Deadlifts (Each Side) 10 Upright Rows (Each Side) 10 Birddogs (Each Side) [Bonus Stretching:] 2:00 Frog Stretch 1:00 Butterfly Stretch
Aug 24, 2020
Total Reps

22 August 2020 *'cause it glitters doesn't mean it's gold.

[Warm up:] 4:00 Clock: 10 Big Arm Circles (Forward/Backward) 5 Single Leg Hip Bridges (R/L) 5 Push Ups to Downward Dog [Workout:] Scaled 3 Sets - 5min AMRAP: 20 Alternating Box/Chair Step Ups 1) 10 Burpees 2) DBL DB Devil Presses 3) Burpee over DB -Rest 2:00 B/T Sets- [Workout:] RX 3 Sets - 5min AMRAP: 20 Alternating Box Step Ups *24/20" 1) 10 Burpees 2) DBL DB Devil Presses 3) Burpee over DB -Rest 2:00 B/T Sets- *With 20#/14# Vest [Accessory:] 3 Sets: 10 Single Arm Dumbbell Upright Row (Each Side) 10 Bulgarian Split Squats (Each Side) [Bonus Stretching:] 5:00 Corpse Pose *If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.
Aug 22, 2020
Total Reps

21 August 2020 *TAKE BEER & AMMO

[Warm up:] 2 Rounds: 10 Hip Bridges 10 Step Back Lunges :30 Single Arm Dumbbell Overhead Hold (R/L) OR :30 Side Plank (R/L) [Workout:] Scaled 3 Sets: 1:00 Max Reps Mountain Climbers 1:00 Max Reps Stepback Lunges 1:00 Max Reps Push Ups 1:00 Max Reps Alternating Bodyweight RDLs 1:00 Rest [Workout:] RX 3 Sets: 1:00 Max Reps Mountain Climbers 1:00 Max Reps Single Arm Dumbbell Stepback Lunges 1:00 Max Reps Push Ups 1:00 Max Reps Single Arm Alternating Hang Clean & Jerk 1:00 Rest [Accessory:] "Ab Burner" 2 Sets: :30 Side Plank R/L 30 Deadbugs :30 Plank 30 Alternating V Ups -Rest 1:00 B/T Sets- [Bonus Stretching:] 1:00 Downward Dog Stretch 1:00 Upward Dog Stretch 1:00 Downward Dog Stretch
Aug 21, 2020
Total Reps + Time

20 August 2020 *Warthog or Leopard

Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice! Example + Class: [Warm up:] :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing - reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1:00 Alternating Cossack Squats 1:00 Alternating Lunge Elbow to The Floor 1:00 Air Squats :30 Thoracic Rotations (R/L) :30 Cat Cows :30 Birddogs (Each Side) 1:00 Upward Dog to Downward Dog Transitions [Workout:] Scaled + RX 3 Sets: @Easy Pace :30 High Knees :30 Mountain Climbers 1:00 Step Back Lunges 1:00 Burpees -No Rest B/T Sets-
Aug 20, 2020
For Time

19 August 2020 *Aint no hunger like a starving artist

[Warm up:] 4:00 Clock: 50 Single Unders or Jumping Jacks 10 Cossack Squats :30 Bottom of the squat hold [Workout:] Scaled 3 Rounds: 30 Air Squats 10 Sit Ups 30 Plate Hops/Line Hops -Rest 3:00- For Time: 90 Plate Hops/Line Hops 30 Sit Ups 90 Air Squats [Workout:] RX 3 Rounds: 10 Double Dumbbell Front Squats 10 Sit Ups 30 Double Unders -Rest 3:00- For Time: 90 Double Unders 30 Sit Ups 30 Double Dumbbell Front Squats [Accessory:] - 2 Sets: 15 Dumbbell hammer curl R/L 15 Cat Cow Exercises 15 Dumbbell single leg RDL R/L [Bonus Stretching:] 1:00 Calf Stretch (Each Side) 1:30 Pigeon Stretch (Each Side)
Aug 19, 2020
For Time

18 August 2020 *Jello-Legs

[Warm up:] 5:00 Clock: :30 High Knees 10 Lunge Elbow to the Floor 10 Air Squats [Workout:] Scaled 2 Sets - 3 Rounds: 100m Run 10 Jumping Air Squats 100m Run 10 Jumping Lunges -Rest 2:00 B/T Rounds- [Workout:] RX 2 Sets - 3 Rounds: 100m Run/Row/Ski *200m Bike 5 Double Dumbbell Thrusters 100m Run/Row/Ski *200m Bike 10 Double Dumbbell Deadlifts -Rest 2:00 B/T Sets- [Bonus Stretching:] 1 min hamstring stretch R/L 3 min laying down - legs on wall hold
Aug 18, 2020
Total Reps

17 August 2020 *IF TEARS COULD TALK

[Warm up:] 3 Rounds: 20 Plate Hops/Jumping Jacks 5 Inchworms 20 Flutter Kicks [Workout:] Scaled + RX 12min AMRAP: 7 Burpees 14 Alternating Leg V-Ups 7 Box Jumps *Step Down - REST 3MIN - 12min AMRAP: 7 S-arm Devil presses 14 Mountain climbers 7 Box Jumps *step down *Alt arms every round on the D/Presses [Accessory:] - 3 sets: 10 Pistol Squats or Pistol Progressions R/L 10 Bird Dog R/L :30 Hollow Rock Hold [Bonus Stretching:] 2:00 Lunge elbow to the floor (Each side) 2:00 Pancake Stretch
Aug 17, 2020
Max Distance

Run

15 August
Aug 16, 2020
Max Distance

Trail run

16 August
Aug 16, 2020
For Time

14 August 2020

[Warm up:] 10m of EACH: walk on toes walk to toes backwards walk on heels walk feet turned out walk feet turned in lunge walk-arms locked out overhead lunge walk - torso twist towards forward leg butt kickers high knees bear crawl forward bear crawl backward -Then- Wrist mobility of choice [Workout:] Scaled For Time: 1000m Run/Row/Ski *2000m Bike 80 Plate Hops/Line Hops 60 Mountain Climbers 40 Cossack Squats 20 Burpees For Time: 1000m Run/Row/Ski *2000m Bike 80 Double Unders 60' Handstand Walk 40 Double Dumbbell Deadlifts 20 Dumbbell Facing Burpees
Aug 14, 2020
Max Distance

Friday run

Run
Aug 14, 2020
Total Reps

13 August 2020

[Warm up:] 2 Rounds: 1:00 Marching 30 Flutter Kicks (Total) :30 Handstand Hold or Hollow Hold [Workout:] Scaled 20min EMOM: Min 1: 20 Hip Bridges Min 2: 20 Sit Ups Min 3: Max Reps Chair Dips Min 4: Rest [Workout:] RX 20min EMOM: Min 1: 10 Double Dumbbell Box Step Overs Min 2: 20 Sit Ups Min 3: Max Reps Strict OR Kipping Handstand Push Ups Min 4: Rest
Aug 13, 2020
For Time

12 August 2020

[Warm up:] 5:00 Clock: 10 Cossack Squats (Total) 5 Push Ups to Downward Dog Pose :30 Single Arm Overhead Dumbbell Hold (Each Arm) OR :30 Side Plank (Each Side) [Workout:] Scaled 42 Air Squats 30 Jumping Lunges 18 Burpees -Rest 3:00- 21 Air Squats 15 Jumping Lunges 9 Burpees [Workout:] RX 42 Goblet Squats 30 Alternating Dumbbell Hang Clean 18/18 Single Arm Dumbbell Shoulder to Overhead -Rest 3:00- 21 Goblet Squats 15 Alternating Dumbbell Hang Clean 9/9 Single Arm Dumbbell Shoulder to Overhead [Accessory:] "Ab Burner" 3 rounds: :30 sec side plank (each side) 20 russian twists (each side) 20 alternating leg v-ups -Rest :30 B/T Sets-
Aug 12, 2020
For Time

11 August 2020

[Warm up:] 5:00 Clock: 20 Bodyweight RDLs 5 Inchworms 10 Stepback Lunges (Total) [Workout:] Scaled 3 Sets: 30 Stepback Lunges 20 Hand Release Push Ups 20 Chair/Box Step Ups -Rest 2 Minutes B/T Sets- [Workout:] RX 3 Sets: 30 Single Dumbbell Step Back Lunges 20 Hand Release Push Ups 20 Alternating Dumbbell Snatch -Rest 2 Minutes B/T Sets-
Aug 11, 2020
Total Reps

Enjoy those Legs Ladies - 10 August 2020

[Warm up:] 2 Rounds: 10 Lunge Elbow to the Floor 10 Air Squats 1:00 Plank Hold [Workout:] Scaled 12min AMRAP: 6-12-18-24-30... Sit-Ups Wall Balls *rest 3min 12min AMRAP: repeat with Alt jumping lunges [Workout:] RX 12min AMRAP: 6-12-18-24-30... Alternating Leg V-Ups Single Arm Dumbbell Thrusters *rest 3min 12min AMRAP: repeat with Alt jumping lunges [Bonus Stretching:] 2min Dragon + 1min Elbow to floor(R/L) 90sec Childs pose 60sec Pigeon/side
Aug 10, 2020
Max Distance

Sunday Trail Run

Run
Aug 9, 2020
Max Distance

Saturday AM Run

Run
Aug 8, 2020
Total Reps

07 August 2020

[Warm up:] 3 rounds: 10 DB or Bodyweight Single Leg RDL (R/L) 10 Inchworms 20 Air Squats :30 Hollow Hold [Workout:] Scaled 4 Sets: 1:00 Max Reps Alternating Chair Step Ups 1:00 Max Reps Chair Dips 1:00 Max Reps Alternating Leg V-Ups 1:00 Max Reps Jumping Air Squats -Rest 1:00 b/t sets- [Workout:] RX 4 Sets: 1:00 Max Reps Single Dumbbell Box Step Ups 1:00 Max Reps Dumbbell Facing Burpees 1:00 Max Reps Alternating Leg V-Ups 1:00 Max Reps Jumping Air Squats -Rest 1:00 b/t rounds- [Accessory Work:] 3 rounds: 10 Windmills (R/L) 20 Deadbugs (Controlled) 1:00 Superman Hold [Bonus Stretching:] 5:00 Corpse Pose *If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.
Aug 7, 2020
Total Reps

06 August 2020

[Warm up:] 3 rounds: 25 Plate Hops/ 50 Single Unders 10 Inchworms 10 DB or Bodyweight Single Leg RDL (R/L) 10 Bodyweight Windmills (R/L) [Accessory Work:] 3 rounds: 10 Lateral Box/Chair Step Up (R/L) 10 Single Leg Calf Raises (R/L) 1:00 Side Plank (R/L) [Workout:] Scaled 7min AMRAP: 30 Plate Hops/Jumping Jacks 16 Hand release push ups -Rest 3:00 b/t sets- 7min AMRAP: 30xPJ/JJ 32xJump squats [Workout:] RX 7min AMRAP: 40 Double Unders 8 Strict/Handstand Push Ups -Rest 3:00 b/t sets- 7min AMRAP: 40xDU's 16xBox Jumps/Step ups [Bonus Stretching:] 10 Alt Scorpion Stretches (Total) 1:00 Seal Stretch 2:00 Child's Pose 10 Alt Scorpion Stretches (Total)
Aug 6, 2020