Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
12 Lunge Twists (alternating sides)
20 Push Press
Then
2 Rounds:
9 Ground to Jump and Touch
6 Crossover Narrow Mountain Climbers
3 Burpees
Then
10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups
Equipment Needed: A Torpedo or Medium Weights
Throwback Thursday
Cardio:
2 Minutes:
30 Flutter Kicks
4 Slow Toes to Torp
... then ...
7 Minutes:
10 Suitcase Staggered Deadlifts (R leg, L hand and L leg, R hand)
10 Hang to OH
20 Push Press
... then ...
2 Minutes:
30 Flutter Kicks
4 Slow ...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1) 1(+1) Straight Leg DL + 2 BO Rows
(2) Lateral Lunges (R)
(3) Burpees
(4) Lateral Lunges (L)
(5) Snatches
(6) Rest
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Full Cycles:
8 x Tabata: Curl and Press
1 Minute: Max Push-ups
... then ...
2 Rounds:
30 Seconds: 2-point BO Row (R/L)
... then ...
1 Minute: Upright Row
... then ...
1 Minute: Front Rack Floating Lunge (R/L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1/2/3/4:
Swing Snatch (R)
Push Press (R)
Swing Snatch (L)
Push Press (L)
... then ...
1 x Max Unbroken Torp Jacks
1 x Max Unbroken Jumping Lunges
Equipment Needed: A Torpedo or Medium Weights
Cardio:
EMOM - 10 Minutes:
3 Down and Up Rocket Jumps
2(+2) Burpees
... then ...
EMOM 10 Minutes:
6 Snatches
2(+2) Squat Rocket Jumps
No Equipment Needed: Bodyweight Workout
Cardio:
For 5 Minutes:
2(+2) Tuck Jumps
12 Gorilla Sweeps
2(+2) Sit-ups
...then...
For 5 Minutes:
10 OH Jumping Lunges w/ hands clasped behind head
20 Narrow Mountain Climbers
30 Jump and Touch
Aflow with Coach Alex
Equipment Needed: A Torpedo or Medium Weights
Cardio:
For 10 Minutes:
1(+1) Tuck Jumps
2(+2) Thrusters
3(+3) Sit-ups
...then...
For 10 Minutes:
8 OH Drop Lunges
16 Swings
24 Narrow Mountain Climbers
32 Jump and Touch
AFlow
Equipment Needed: A Torpedo or Medium Weights
4 Rounds:
1 Minute: Tempo Forearm Plank Body Saws
1 Minute: Renegade Rows (alternating arms)
3 Minutes:
8 OH Tempo Lunges (R/L)
8 Tempo Thrusters
*The whole objective of Time Under Tension workouts is to slow down movement and put our bodies in...
Bodyweight: No Equipment Needed
BODY BUILDING DAY:
10 Shrimp Squats (R/L)
10 Messier Squats w/ hands clasped behind the head)
10 x (2 Forearm Plank Body Saws + 1 Slow Forearm Plank Knee to Elbow) (R/L)
30 High Knees
Equipment Needed: A Torpedo or Medium Weights
4 Minutes:
4 R-Arm Thrusters
4 L-Arm Thrusters
4 R-Arm Hammer Swings (CENTER HANDLE)
4 L-Arm Hammer Swings (CENTER HANDLE)
30 Seconds: Predator Jacks
30 Seconds: High Knees
Bodyweight Workout: No Equipment Needed
30 Seconds: Russian Twists
30 Seconds: Ground to Jump and Touch
30 Seconds: Hovering Shoulder Taps
30 Seconds: Layback Overhead Sweeps
... then ...
1 Minute: Skaters
... then ...
2 Minutes: 3 Push-ups + 3 Mountain Jumps
Equipment Needed: Torpedo or Medium Weights
4 Rounds:
1 Minute at each movement:
Push Press
Snatches
Air Squats
Swings
Power Curls
No Equipment Needed: Bodyweight Workout
10 Triple Hop + Lateral Twists
10 Lateral Lunges (alternating sides)
10 R-Leg Plyo DL Jumps (L)
10 R-Leg Plyo Deadlift Jumps (R)
10 Push-ups
10 Leg Extensions
Equipment Needed: A Torpedo or Medium Weights
4 Rounds:
1 Minute: Hang to OH (1)
Thrusters (2)
Russian Twists (3)
Hang Power Curls (4)
4 Minutes
21-15-9
Snatches
Hinge Jumps
Aflow with Coach Alex
No Equipment Needed: Bodyweight Workout
2 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5x1 Push Up + 2 Mountain Climbers
5x 6 Shoulder Taps + 2 Reach Backs
Equipment Needed: A Torpedo or Medium Weights
4 Rounds:
30 Seconds: BO Row
30 Seconds: Power Curls
8 x Tabata Intervals:
Air Squats (1)
Bicycles (2)
Superman's (3)
Mountain Jumps - Hold High Plank in Rest (4)
Bodyweight Workout. No Equipment Needed!
20 Shoulder Taps
10 Glute Bridges
20 Narrow Mountain Climbers
10 Leg Extensions into Skyscrapers
No Equipment Needed: Bodyweight Workout
EMOM -
4 Minutes:
8 Forearm Plank Swimmers (R Leg + L Arm Extensions etc.)
**for the remainder of each minute: Max High Knees**
1 Minute: Max Air Squats
EMOM - 4 Minutes: 8 Mountain Jumps
**for the remainder of each minute: Max Bicycles**
1 Minute: Ma...
No Equipment Needed: Bodyweight Workout
3 Rounds:
30 Seconds: Hovering Shoulder Taps
30 Seconds: Mountain Jumps
30 Seconds: Supermans
1 Minute 50 Seconds: 3 Tuck Jumps, 8 Air Squats, 12 Narrow Mountain Climbers
