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Upper Body Battery

Monday October 10, 2016

Station:

Repeats:

Workout Time:

Transition Time:

Total Time

Warm Up

Inchworms

Donkey Kick x2

High Knees

30 sec

40 sec

4:40

Station #1

20 Renegade Row

20 TRX Row

20 Plyo Box Incline Pushup

20 Floor Press

3 min

1 min

16:40

Cool Down – Circle Time

2 Minutes 20 Seconds

30 Minutes

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Power to the Pushup!

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Backslappers Donkey Kick x2 Plank	2x	30 sec	40 sec	4:40
Station #1 10 Single ARM TRX 45-Degree Row (5/5) 10 Alt. Upright Row+ Front Raise 20 Push-Ups 10 Plyo Box Dips	3x	3 min	1 min	16:40
Cool Down – Circle Time	2 Minutes 20 Seconds	30 Minutes

Station:

Repeats:

Workout Time:

Transition Time:

Total Time

Warm Up

Backslappers

Donkey Kick x2

Plank

30 sec

40 sec

4:40

Station #1

10 Single ARM TRX 45-Degree Row (5/5)

10 Alt. Upright Row+ Front Raise

20 Push-Ups

10 Plyo Box Dips

3 min

1 min

16:40

Cool Down – Circle Time

2 Minutes 20 Seconds

30 Minutes

View Post

I Can’t Feel My Arms When I’m With You

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Wall Angels Divebomber V-Up Leg Lifts	2x	30 sec	40 sec	4:40
Station #1 6 Push Ups9 Plyo Box Dips 12 Shoulder Taps (Ea.)	3x	3 min	1 min	16:40
Station #2 12 Bus Drivers9 Push Press 6 Dumbbell SLDL+ Row	3x	3 min	1 min	28:40
Cool Down – Circle Time		2 Minutes 20 Seconds		30 Minutes

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Single Leg Swagger

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Backslappers Donkey Kick x2 Plank	2x	30 sec	40 sec	4:40
Station #1 Backslappers Donkey Kick x2 Plank	3x	3 min	1 min	16:40
Cool Down – Circle Time	2 Minutes 20 Seconds	30 Minutes

Station:

Repeats:

Workout Time:

Transition Time:

Total Time

Warm Up

Backslappers

Donkey Kick x2

Plank

30 sec

40 sec

4:40

Station #1

Backslappers

Donkey Kick x2

Plank

3 min

1 min

16:40

Cool Down – Circle Time

2 Minutes 20 Seconds

30 Minutes

View Post

Jello Legs

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Inchworms Donkey Kick x2 High Knees	2x	30 sec	40 sec	4:40
Station #1 20 Squat Jumps 20 Thrusters 20 Russian Twist (ea.) 20 Lateral Plyo Step-overs (10/10)	3x	3 min	1 min	16:40
Station #2 15 Dumbbell Alt. Upright Row + Front Raise 10 Dumbbell Squat Press 5 Burpee Spiderman Push-up	3x	3 min	1 min	28:40
Cool Down – Circle Time		2 Minutes 20 Seconds		30 Minutes

View Post

Bye Bye Burning

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Backslappers Donkey Kick x2 Plank	2x	30 sec	40 sec	4:40
Station #1 10 Pushups 20 Shoulder Taps (10/10) 30 Bus Drivers 40 Quick Feet	3x	3 min	1 min	16:40
Cool Down – Circle Time	2 Minutes 20 Seconds	30 Minutes

Station:

Repeats:

Workout Time:

Transition Time:

Total Time

Warm Up

Backslappers

Donkey Kick x2

Plank

30 sec

40 sec

4:40

Station #1

Pushups

20 Shoulder Taps (10/10)

30 Bus Drivers

Quick Feet

3 min

1 min

16:40

Cool Down – Circle Time

2 Minutes 20 Seconds

30 Minutes

View Post

Total Body Recon

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Wall Angels Divebomber V-Up Leg Lifts	2x	30 sec	40 sec	4:40
Station #1 20 Glute Bridge + Hamstring Curl w/ Sliders15 Reverse Crunch 25 Battling Rope Waves	3x	3 min	1 min	16:40
Station #2 5 Max Height Burpee Jumps10 Dumbbell High Pull 20 Squat Jump	3x	3 min	1 min	28:40
Cool Down – Circle Time		2 Minutes 20 Seconds		30 Minutes

View Post

Sore Muscle Shakedown

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Backslappers Arm Circles Cobra Bicycle Crunch	2x	30 sec	40 sec	4:40
Station #1 5 Squats 10 Push-Ups 20 Sit Ups	3x	3 min	1 min	16:40
Station #1 5 Squats 10 Push-Ups 20 Sit Ups	3x	3 min	1 min	28:40
Cool Down – Circle Time		2 Minutes 20 Seconds		30 Minutes

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Did Someone Say Burpee?

Friday October 07, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Wall Sits Down Dog to Cobra Plank Jack Leg Lifts	2x	30 sec	40 sec	4:40
Station #1 5 Burpee Knee to Elbow 10 Curtsey Lunge + Squat (ea) 15 Dumbbells – Bent Over Row	3x	3 min	1 min	16:40
Station #2 15 Dumbbell Alt. Upright Row + Front Raise 10 Dumbbell Squat Press 5 Burpee Push Up	3x	3 min	1 min	28:40
Cool Down – Circle Time		2 Minutes 20 Seconds		30 Minutes

View Post

Are You Ready to Rumble?

Friday October 07, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Jumping Jack Pushup Donkey Kick x2 Bicycle Crunches	2x	30 sec	40 sec	4:40
Station #1 20 Slider Mountain Climbers 15 Sit Ups Box Jumps 10	3x	3 min	1 min	16:40
Station #2 5 Single Arm Press (each) Renegade Row 10(each) Squat Jack 20	3x	3 min	1 min	28:40
Cool Down – Circle Time		2 Minutes 20 Seconds		30 Minutes

View Post

Blog

Upper Body Battery

Monday October 10, 2016

Power to the Pushup!

Monday October 10, 2016

I Can’t Feel My Arms When I’m With You

Monday October 10, 2016

Single Leg Swagger

Monday October 10, 2016

Jello Legs

Monday October 10, 2016

Bye Bye Burning

Monday October 10, 2016

Total Body Recon

Monday October 10, 2016

Sore Muscle Shakedown

Monday October 10, 2016

Did Someone Say Burpee?

Friday October 07, 2016

Are You Ready to Rumble?

Friday October 07, 2016

Register your Coaches

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