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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

2x 30 sec 40 sec 4:40
Station #1

20 Renegade Row

20 TRX Row

20 Plyo Box Incline Pushup

20 Floor Press

6x 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

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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

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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

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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

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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

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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

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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

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