Daily Workout
Workouts are designed by Chad and I at Beyond FIT!
Monday, May 27, 2013
Saturday, May 25, 2013
Friday, May 24, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, Box Pushup, Shoulder Bridge)
- 5x5; Deadlift, Bench Press, Pullup
Thursday, May 23, 2013
Wednesday, May 22, 2013
Tuesday, May 21, 2013
Monday, May 20, 2013
Sunday, May 19, 2013
Friday, May 17, 2013
Thursday, May 16, 2013
Wednesday, May 15, 2013
Tuesday, May 14, 2013
Monday, May 13, 2013
Saturday, May 11, 2013
Friday, May 10, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, Box Pushup, Shoulder Bridge)
- 5x5; Deadlift, Pullup, Floor Press
Thursday, May 9, 2013
Wednesday, May 8, 2013
Tuesday, May 7, 2013
Monday, May 6, 2013
Sunday, May 5, 2013
Saturday, May 4, 2013
- The Color Run - Happiest 5K on the Planet!
Friday, May 3, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Squat, Bench Press, T-Bar Row
Thursday, May 2, 2013
Wednesday, May 1, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, Box Pushup, Shoulder Bridge)
- 30 min. AMRAP; Pullup (5), HRPU (10) , SB Situp (15), Kettlebell Walking Lunge (20)
Tuesday, April 30, 2013
Monday, April 29, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Dips, Bent Over Row
Saturday, April 27, 2013
Friday, April 26, 2013
Thursday, April 25, 2013
Wednesday, April 24, 2013
Tuesday, April 23, 2013
Monday, April 22, 2013
Saturday, April 20, 2013
Friday, April 19, 2013
Thursday, April 18, 2013
Wednesday, April 17, 2013
Tuesday, April 16, 2013
Monday, April 15, 2013
Sunday, April 14, 2013
Friday, April 11, 2013
Thursday, April 10, 2013
- Circuit: 3x: :40/:15 - 1a. Ropes: Grappler Toss, 1b. Toe Taps, 2a. Box Jumps, 2b. Pushup Jacks, 3a. Rainbow Slams, 3b. SB Twists, 4a/b. C2 Row
Wednesday, April 9, 2013
Tuesday, April 8, 2013
Monday, April 8, 2013
- 5x5; Deadlift, Pullup (Supine), Dips
Friday, April 5, 2013
- 5x5; Reverse Barbell Lunge, Bench Press, Bent Over Row
Thursday, April 4, 2013
Wednesday, April 3, 2013
Tuesday, April 2, 2013
- Circuit (4 rounds: 40 seconds high intensity, 15 seconds to transition, no rest between rounds; Battle Rope Slams, TRX Split Stance Squats, TRX Rip Trainer Ax Chop, Lateral Box Jumps, C2 Row, Cross Body Mountain Climbers)
Monday, April 1, 2013
Sunday, March 31, 2013
Friday, March 29, 2013
Thursday, March 27, 2013
Wednesday, March 26, 2013
Tuesday, March 25, 2013
Monday, March 24, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Reverse Barbell Lunge, Bench Press, Pullup (Neutral)
Sunday, March 23, 2013
Friday, March 22, 2013
Thursday, March 21, 2013
Wednesday, March 20, 2013
Tuesday, March 19, 2013
Monday, March 18, 2013
Saturday, March 16, 2013
Friday, March 15, 2013
Thursday, March 14, 2013
- Dynamic Stretching Intervals
- AMRAP: It was awesome. Tough. Sweaty. Hard and fast. I forgot to take a picture.
Wednesday, March 13, 2013
Tuesday, March 12, 2013
Monday, March 11, 2013
Saturday, March 10, 2013
Friday, March 8, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Squat, Bench Press, T Bar Row
Thursday, March 7, 2013
Wednesday, March 6, 2013
Tuesday, March 5, 2013
Monday, March 4, 2013
Saturday, March 2, 2013
Friday, March 1, 2013
Thursday, February 28, 2013
Wednesday, February 27, 2013
Tuesday, February 26, 2013
Monday, February 25, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Squat, Pullup, Dips
Sunday, February 24, 2013
Friday, February 22, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Bench Press, Bent Over Row
Thursday, February 21, 2013
Wednesday, February 20, 2013
Tuesday, February 19, 2013
Monday, February 18, 2013
Saturday, February 16, 2013
Friday, February 15, 2013
Thursday, February 14, 2013
Wednesday, February 13, 2013
Tuesday, February 12, 2013
Monday, February 11, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Squat, Dips, Pullup
Saturday, February 10, 2013
Friday, February 8, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Bench Press, T Bar Row
Thursday, February 7, 2013
Wednesday, February 6, 2013
Tuesday, February 5, 2013
Monday, February 4, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Barbell Lunge, Overhead Press, Bentover Row
Saturday, February 2, 2013
Friday, February 1, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Pullups, Floor Press
Thursday, January 31, 2013
- Dynamic Stretching Intervals
Wednesday, January 30, 2013
Tuesday, January 29, 2013
- Dynamic Stretching Intervals
- Steady State Row/SB Jog (10 minutes)
Monday, January 28, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Squat, Pullup, Dips
Sunday, January 27, 2013
- Dynamic Stretching Intervals
- Circuit (4:00 AMRAP; 30 seconds to transition)
- Steady State C2 Row (5 minutes)
Friday, January 25, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Pullups, Bench Press
Thursday, January 24, 2013
- Dynamic Stretching Intervals
Wednesday, January 23, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
Tuesday, January 22, 2013
- Dynamic Stretching Intervals
Monday, January 21, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Alternating Barbell Lunge, Bent Over Row, Overhead Press
Sunday, January 20, 2013
- Dynamic Stretching Intervals
- AMRAP; 4:00 work, 30 seconds to transition
Saturday, January 19, 2013
- Dynamic Stretching Intervals
- Steady State C2 Row (10 minutes)
Friday, January 18, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Floor Press, Pullup
Thursday, January 17, 2013
Wednesday, January 16, 2013
Tuesday, January 15, 2013
- Dynamic Stretching Intervals
- Circuit (4 rounds: 40 seconds high intensity, 15 seconds to transition, no rest between rounds; C2 Row, Lateral Step-ups/In and Outs, Rope Jumping Jacks/Alt. Side Plank with SB, TRX Rip Squat Jumps/Mountain Climbers)
- Steady State Row/Jog (10 minutes)
Monday, January 14, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Squat, Dips, Bent Over Row (UH Grip)
Friday, January 11, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Bench Press, Pullup
Thursday, January 10, 2013
- Dynamic Stretching Intervals
- Circuit (4 rounds: 40 seconds work, 20 seconds to transition, no rest between rounds; SB Shuttle Run, SB Twists, C2 Row, SB Burpee Slams, Toe Taps, TGU)
- Steady State C2 Row/Jog (10 minutes)
Wednesday, January 9, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Circuit (4 rounds: 40 seconds work, 15 seconds to transition, no rest between rounds; KB Tire Goblet Squat, TRX Hugger, American KB Swign, TRX Row, Elevated Box Dips)
- Steady State Jog/Row (10 minutes)
Tuesday, January 8, 2013
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Grappler Toss on Ropes, Plank Jacks, TRX Rip Ax Chop, Box Jumps, Plank Pushup, SB Slams)
- Steady State Row/Jog (10 minutes)
Monday, January 7, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Barbell Lunge, Bent Over Row, Overhead Press
Saturday, January 5, 2013
- TRX Warmup
- TRX Circuit (3 rounds: 30 seconds work, 15 seconds to transition, 1 minute rest between each round; Chest Press, Squat Jumps, High-Mid-Low Row, Plank Jacks, Shoulder Bridge, Mountain Climbers, Bicep Clutch, Toe Touch Jacks, Tricep Press, Squat Thrust, Sprinter Start, Skaters)
Friday, January 4, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Pullup, Bench Press
Thursday, January 3, 2013
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; C2 Row, TGU, Double Waves on Ropes, Cross Body Mountain Climbers, Tire Push/Pull, SB Rainbow Slam)
Wednesday, January 2, 2013
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Circuit (4 rounds: 40 seconds work, 15 seconds to transition, 1 minute rest after Round 2)
1. KB Swing
2. Decline Pushup 3. Overhead Lunge |
4. TRX Swimmers Pull
5.TRX Runner 6. TRX T Row |
Tuesday, January 1, 2013
- Dynamic Stretching Intervals
- Tabata Circuit (4 rounds: 20 seconds high intensity, 10 seconds to transition, 1 minute rest between each station)
1a. SB Partner Core Toss
1b. Toe Touch Jacks 2a. Mountain Climbers 2b. SB Slams 3a. SB Partner Pull 3b. SB Pile Driver |
4a. Staggered Pushup
4b. Skaters 5a. SB Flips 5b. Box Jumps 6a. SB Partner Squat Toss 6b. Ropes: Cross-Country Ski |
Monday, December 31, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5X5; Bentover Row, Dips, Squat
Sunday, December 30, 2012
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; Box Jumps, Plank Jacks, Flutter Kick Squats, Mountain Climbers)
- Steady State Jog (10 minutes)
- Circuit (2 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; Alternating Waves on Ropes, SB Burpee Slams, SB Power Chop, KB Thrusters)
Friday, December 28, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5X5; Pullup, Floor Press, Deadlift
Thursday, December 27, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity , 15 seconds to transition; complete each combination before moving on with no rest between rounds)
1a. Rope Jumping Jacks
1b. Plank Pushup 2a. Tire Push/Pull 2b. SB Twists |
3. C2 Row
4a. SB Burpee Slams 4b. Cross Body Mountain Climbers |
Wednesday, December 26, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Circuit (4 rounds: 45 seconds work, 15 seconds to transition; TRX Shoulder Bridge, TRX Pike Press, TRX Split Squat, TRX Row, KB Thrusters, TRX Huggers)
Tuesday, December 25, 2012
Monday, December 24, 2012
Session One
Session Two
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; C2 Row, SB Rainbow Slams, Plank Jacks, Alternating Waves on Ropes)
- Steady State C2 Row/Run (10 minutes)
- Circuit (2 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; KB Swing, Mountain Climbers, Grappler Toss on Ropes, SB Burpee Slams)
Session Two
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5X5; Squat, 1-arm TRX Row, Dips
Friday, December 21, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 5x5; Deadlift, Bench Press, Pullups
Thursday, December 20, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition; no rest between rounds; Rope Shuffle, Mountain Climbers, C2 Row, SB Power Chops, Box Jumps, Power Wheel)
- Steady State C2 Row (5 minutes)
- Core (3 rounds: 30 seconds on, 10 seconds to transition; Plank, SB Twists, Leg Lifts)
Wednesday, December 19, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- TBD
Tuesday, December 18, 2011
- Dynamic Stretching Intervals
- TBD
Monday, December 17, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Squat (5x5), Dips (3x5), Underhand Bent Over Row (5x5), Overhead Press (3x5)
Sunday, December 16, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 10 seconds to transition; 1 minute rest between each station)
1a. SB Slams
1b. Tire Step Ups 2a. Partner SB Sit ups 2b. KB Swing 3a. TRX Rox 3b. Plank Jacks |
4a. TRX Chest Press
4b. TRX Split Squat Jacks 5a. Partner Plank 5b. Lateral Step Over 6a. SB Wall Ball 6b. Rope Jumping Jacks |
Friday, December 14, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Deadlift, Bench Press, Pullups
Thursday, December 13, 2012
Session One
Session Two
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; C2 Row, Rope Shuffle, KB Swing, Flutter Kick Squats)
- Steady State Jog (10 minutes)
- Circuit (2 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; TRX Rip Ax Chop, Plank Jacks, Rope Slams, Heisman)
Session Two
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; TRX Rip Jump Squats, C2 Row, SB Burpee Slams, Tire Toe Taps, Cross Country Ski Ropes, Mountain Climbers)
- Steady State C2 Row (5 minutes)
- Core (3 rounds: 30 seconds on, 10 seconds to transition; SB Twists, Leg Lifts, Plank)
Wednesday, December 12, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Workout (4 rounds: 12 reps, 1 minute rest between each round; TRX Row, RDL, Pushup, KB Tire Squat, Pike Press, Walking KB Lunges)
Tuesday, December 11, 2012
Session One
Session Two
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; C2 Row, Plank Jacks, Box Jumps, Tire Squats)
- Steady State C2 Row (10 minutes)
- Circuit (2 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; Tornado Ball, Mountain Climbers, SB Burpee Slams, Jumping Jacks)
- Cool Down C2 Row (5 minutes)
Session Two
- Dynamic Stretching Intervals
- Circuit (4 rounds; 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Grappler Toss, Sidewinder Squat Thrust, Ax-Slap on TRX Rip Trainer, Tire Push/Pull, SB Slam, Box Jumps, Plank Jacks)
- Steady State C2 Row (5 minutes)
- Core (3 rounds: 30 seconds on, 10 seconds to transition; TGU, Cross Body Mountain Climbers, In and Outs)
Monday, December 10, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Squat, Dips, Bent Over Row
Sunday, December 9, 2012
- Yoga
Friday, December 7, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Deadlift, Bench Press, Pullup
Thursday, December 6, 2012
- Dynamic Stretching Intervals
- Workout (4 rounds: 30 seconds high intensity, 10 seconds to transition; 1 minute rest between each station)
1a. Rope Slams
1b. Pulses 2a. SB Pile Drivers 2b. SB Power Chops 3a. TRX Rip Trainer Punches 3b. SB Skaters |
4a. Tire Toe Taps
4b. Leg Lifts 5. C2 Row 6a. SB Mountain Climber 6b. SB Floor Wipes |
Wednesday, December 5, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Workout (4 rounds: 12 reps, 2 minutes rest after second round)
1a. TRX Leg Curl
1b. TRX Power Pull 2a. Bulgarian Squat 2b. TRX Y-Row 3a. KB Tire Squat 3b. Divebomber Pushup |
|
Tuesday, December 4, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds; 40 seconds high intensity, 20 seconds to transition, no rest between rounds; C2 Row, Side-to-Side Rope Shuffle, SB Burpee Slams, Tire Push/Pull, Plank Jacks)
- Steady State C2 Row (10 minutes)
- Core (3 rounds: 30 seconds on, 10 seconds to transition; TGU, SB Twists, In and Outs)
Monday, December 3, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Squat, Dips/Pullups, Romanian Deadlift
Saturday, December 1, 2012
- Dynamic Stretching Intervals
- Circuit (6 rounds; 5:00 work/1:00 rest)
1a. SB Slams x 10
1b. Shuttle Run 2a. SB Punches x10 2b. Tire Toe Touches x30 3a. TRX Row x10 3b. Mountain Climbers x30 |
4a. SB Rainbow Slams x10
4b. SB Skaters x30 5a. Pushups x10 5b. C2 Row :30 6a. KB Tire Squat x10 6b.Alternating Waves on Ropes x30 |
Friday, November 30, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Deadlift, Bench Press, Bent Over Row
Thursday, November 29, 2012
Session One
Session Two
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; C2 Row, Plank Jacks, Flutter Kick Squats, SB Push Downs)
- Steady State C2 Row (10 minutes)
- Circuit (2 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; Tire Flips, Mountain Climbers, Frog Jumps, Grappler Toss)
- Cool Down C2 Row (5 minutes)
Session Two
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds)
- Steady State Jog (5 minutes)
- Steady State C2 Row (10 minutes)
- Core (3 rounds: 30 seconds on, 10 seconds to transition; Side Plank, Leg Lifts, Pulses)
Wednesday, November 28, 2012
300 Workout.
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 300 workout
Tuesday, November 27, 2012
Session One
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; KB Swings, Flutter Kick Squats, Grappler Toss, Mountain Climbers)
- Steady State C2 Row (10 minutes)
- Circuit (2 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; Jump Rope, SB Burpee Slams, SB Skaters, Tire Toe Taps)
- Cool Down C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Tire Push/Pull, Rope Slams, Plank Jacks, TRX Rip Squat Jumps, C2 Row, SB Rainbow Slams)
- Steady State Jog (5 minutes)
- Steady State C2 Row (10 minutes)
- Core (3 rounds: 30 seconds on, 10 seconds to transition; Side Plank, Leg Lifts, Pulses)
Monday, November 26, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Squat, Pullups/Dips, Overhead Press
Sunday, November 25, 2012
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; C2 Row, Plank Jacks, Jump Rope, SB Burpee Slams)
- Steady State C2 Row (10 minutes)
- Circuit (2 rounds: 40 second high intensity, 20 seconds low intensity; Sledgehammer Slams, SB Skaters, Box Jumps, Mountain Climbers)
- Cool Down Walk
Friday, November 23, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Deadlift, Bench Press, Bent Over Row, TRX W Row
Thursday, November 22, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Grappler Toss, SB Burpee Slams, TRX Rip Ax Chop, SB Skaters, SB Push Downs, Jump Rope)
- Steady State C2 Row (10 minutes)
- Core (3 rounds: 30 seconds, 10 seconds to transition; Cross Body Mountain Climbers, Leg Lifts, Pulses)
Wednesday, November 21, 2012
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- 12 reps; 2x, 2 minute Rest, 2x (TRX Row, KB Tire Squats; Pike Press, TRX Hip Press; Parallette Pushup, KB Walking Lunge)
- Steady State C2 Row (10 minutes)
Tuesday, November 20, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Cross Country Skier on Ropes, Mountain Climbers, SB Slams, Plank Jacks, Box Jumps, Plank Walk)
- Steady State C2 Row (10 minutes)
- Core (3 rounds: 30 seconds, 10 seconds to transition; SB Twists, In and Outs, TGU)
Monday, November 19, 2012
Session One
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- HIIT - Ropes (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes; Jumping Jacks, Alternating Waves, Slams, Grappler Toss)
- Steady State C2 Row (10 minutes)
- Circuit (8 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes; C2 Row, Frog Jumps, Mountain Climbers, Jumping Jacks)
- Cool Down C2 Row (5 minutes)
- Warmup (20 reps; Overhead Squat, TRX Row, Walking Stretch Lunge, TRX Chest Press, Shoulder Bridge)
- Squats, Pullups, Dips
Sunday, November 18, 2012
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds low intensity; C2 Row, Jump Rope, SB Burpee Slams, Tire Toe Touches)
- Steady State C2 Row (10 minutes)
- Circuit (2 rounds: 40 second high intensity, 20 seconds low intensity; Plank Jacks, Flutter Kick Squats, Mountain Climbers, Cross Jumps)
- Cool Down C2 Row (5 minutes)
Friday, November 16, 2012
- Warmup C2 Row (5 minutes)
- Deadlift, Floor Press, Bent Over Row
Thursday, November 15, 2012
Session One
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- HIIT - Jump Rope (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Steady State C2 Row/Jog (20 minutes)
- HIIT - Ropes (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Cool Down C2 Row (5 minutes)
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 30 seconds low intensity; Ropes: a) Jumping Jacks b) Double Waves, c) Side Waves, d) Side to Side Shuffle, TRX Rip Slap Shot, TRX Rip Ax Chop, C2 Row, SB Skaters)
- Steady State C2 Row (5 minutes)
- Steady State Jog (5 minutes)
- Core (3 rounds: 35 seconds; Plank, Side Plank, In and Outs)
Wednesday, November 14, 2012
- Warmup C2 Row (5 minutes)
- 12 reps; 2x, 2 minute Rest, 2x (TRX Row, RDL; TRX T-row, KB Tire Squats; Decline Pushup, KB Reverse Lunge)
- Steady State C2 Row (10 minutes)
Tuesday, November 13, 2012
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 30 seconds to transition, no rest between rounds; Ropes: a) Jumping Jacks b) Grappler Toss, c) Cross Country Ski, d) Alternating Waves, SB Burpee Slams, C2 Row, Box Jumps)
- Steady State C2 Row (10 minutes)
- Core (3 rounds; 30 seconds: Cross Body Mountain Climbers, Leg Lifts, TGU)
Monday, November 12, 2012
- Warmup C2 Row (5 minutes)
- Squats, Pullups, Dips
Saturday, November 10, 2012
- Central TX Warrior Dash - 5K Obstacle Run
Friday, November 9, 2012
- Warmup C2 Row (5 minutes)
- _Squats, Bench Press, Deadlift, Bentover Row
Thursday, November 8, 2012
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 30 seconds to transition, no rest between rounds; Ropes: a) Cross Country Ski, b) Slams, c) Shuffle, d) Circles, Sidewinder Squat Thrusts, C2 Row
- Steady State Jog (5 minutes)
- Steady State Jump Rope (5 minutes)
- Steady State C2 Row (5 minutes)
- Core (3 rounds: 35 seconds; Leg Press Downs, In and Outs, Sandbell Twists)
Wednesday, November 7, 2012
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (4 rounds: 40 seconds on, 15 seconds to transition, no rest between rounds; KB Swing, TRX Row, TRX Hamstring Curl, TRX Chest Press, Squat and Press, Walking Lunges)
- Steady State C2 Row (5 minutes)
- Steady State Jog (5 minutes)
Tuesday, November 6, 2012
- Warmup Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 30 seconds to transition; Tire Push, Alternating Waves on the Ropes, Sandbell Skaters, C2 Row, Plank Jacks, Box Jumps)
- Steady State C2 Row (5 minutes)
- Steady State Jog (5 minutes)
- Circuit (4 rounds: 40 seconds high intensity, 20 seconds low intensity; Sandbell Pile Driver, Sandbell Burpee Slam, Sandbell Rainbow Slam)
- Core (2 rounds: 35 seconds; Cross Body Mountain Climbers, In and Outs, TGU)
Monday, November 5, 2012
- Warmup C2 Row (5 minutes)
- Squat, Dips, Deadlift, Pullups
Sunday, November 4, 2012
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- HIIT - Jump Rope (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Walk (5 minutes)
- Steady State C2 Row (5 minutes)
- Jog (5 minutes)
- HIIT - Ropes (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Cool Down C2 Row (5 minutes)
Friday, November 2, 2012
- Deadlift, Bench Press, Bent Over Row, Rope Climb
Thursday, November 1, 2012
- Jump Rope Warmup (5 minutes)
- Circuit (4 rounds: 40 seconds high intensity, 20 seconds active recovery; Plank Jacks, Power Squat Jacks, Toe Taps)
- Steady State C2 Row (5 minutes)
- Circuit (4 rounds: 30 seconds high intensity, 30 seconds to transition; Jumping Jacks on the Ropes, C2 Row, Box Jumps)
- Core (2 rounds: 35 seconds; Cross Body Mountain Climbers, Side Plank, TGU)
Wednesday, October 31, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 40 seconds on, 15 seconds to transition, no rest between rounds; Deadlift, TRX 1-arm Row, TRX Hip Press, Pike Press, 1-arm Kettlebell Tire Squat, Pushups using Parallettes)
- Steady State C2 Row (10 minutes)
Tuesday, October 30, 2012
- Dynamic Stretching Intervals
- Circuit (4 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Grappler Toss on Ropes, Burpees, Frog Jumps)
- Steady State C2 Row (5 minutes)
- Circuit (4 rounds: 40 seconds high intensity, 20 seconds low intensity; Mountain Climbers, Hit the Floor, Flutter Kick Squats)
- Core (2 rounds: 35 seconds; In and Outs, Sandbell Twists, TGU)
Monday, October 29, 2012
- Warmup C2 Row (5 minutes)
- Squats, Bench Press, Bent Over Row
Friday, October 26, 2012
- Warmup C2 Row (5 minutes)
- Squats, Overhead Press, Deadlift
Thursday, October 25, 2012
- Warmup C2 Row (5 minutes)
- Dynamic Stretching Intervals
- Circuit (2 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Jumping Jacks on Ropes, Ax Chop on TRX Rip Trainer, Burpee Slams, Box Jumps, Plank Walks, C2 Row)
- Steady State C2 Row (5 minutes)
- Circuit (4 rounds: 40 seconds high intensity, 20 seconds low intensity; Plank Jacks, Skaters, Toe Taps)
- Core (2 rounds; 35 seconds: Leg Press Downs, Pulses, Side Plank)
Wednesday, October 24, 2012
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 40 seconds on, 15 seconds to transition, no rest between rounds; TRX Row, TRX Chest Press, Kettlebell Swing, Kettlebell Tire Squat, Dips, Kettlebell Walking Lunge)
- Steady State C2 Row (10 minutes)
- Repeat Circuit
Tuesday, October 23, 2012
- Warmup Walk (5 minutes)
- Dynamic Stretching Intervals (3 rounds: 30 second alternate between Jog, Jumping Jacks, High Knees & Butt Kickers)
- HIIT - Jump Rope (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Walk (5 minutes)
- Steady State Jog (10 minutes)
- HIIT - Jump Rope (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
Monday, October 22, 2012
- Deadlift, TRX Chest Press, Bent Over Row
Sunday, October 21, 2012
- Run (4 miles)
Friday, October 19, 2012
- Squats, Chinups, Dips
Thursday, October 18, 2012
Session One
- Warmup C2 Row (5 minutes)
- Intervals (3 rounds: 30 second alternate between Jog, Jumping Jacks, High Knees & Butt Kickers)
- HIIT - C2 Row (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Walk (5 minutes)
- Steady State Jog/Row (20 minutes)
- HIIT - 24 KG Kettlebell Swing (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Warmup C2 Row (5 minutes)
- Intervals (3 rounds: 30 second alternate between Jog, Jumping Jacks, High Knees & Butt Kickers)
- Circuit (4 rounds: 30 seconds high intensity, 30 seconds to transition, no rest between rounds; C2 Row, Grappler Toss on Ropes, Sandbell Slams)
- Steady State C2 Row (5 minutes)
- Circuit (4 rounds: 40 seconds high intensity, 20 seconds low intensity; Plank Jacks, Squat Jumps, Skaters)
- Core (2 rounds; 35 seconds: Pulses, Plank, Side Plank)
Wednesday, October 17, 2012
300 workout.
Tuesday, October 16, 2012
Session One
- Warmup C2 Row (5 minutes)
- Intervals (3 rounds: 30 second alternate between Jog, Jumping Jacks, High Knees & Butt Kickers)
- HIIT - Jump Rope (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Walk (5 minutes)
- Steady State C2 Row (20 minutes)
- HIIT - Ropes (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Jumping Jacks on the Rope, Mountain Climbers, TRX Rip Trainer Slap Shot, Squat Thrusts, Jump Rope, Spiderman Crawl with Sandbells)
- Steady State C2 Row (5 minutes)
- Jump Rope (5 minutes)
- Repeat Circuit
Monday, October 15, 2012
Cardio
Strength Training
- Warmup Intervals (3 rounds: 30 second alternate between Jog, Jumping Jacks, High Knees & Butt Kickers)
- HIIT - Flutter Kick Squats (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- HIIT - Box Jumps (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
Strength Training
- Warmup Row (5 minutes)
- Deadlift, Bench Press, Bent Over Row
Friday, October 12, 2012
- Warmup Row (5 minutes)
- Squats, Pull-ups, Dips
Thursday, October 11, 2012
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; C2 Row, Side-to-Side on Rope, Sidewinder Squat Thrusts, TRX Rip Trainer Ax Chops, Sandbell Skaters, Jump Rope)
- Steady State C2 Row (5 minutes)
- Jump Rope (5 minutes)
- Repeat Circuit
- Core (2 rounds; 30 seconds: TGU, Sandbell Flips, Side Plank)
Wednesday, October 10, 2012
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 45 seconds on, 15 seconds to transition, no rest between rounds; TRX T-row, Kettlebell Tire Squats, Close-grip Pushups, Kettlebell Clean and Press, TRX Row, TRX Reverse Lunge)
- Steady State Jog (5 minutes)
- Steady State C2 Row (5 minutes)
- Repeat Circuit
Tuesday, October 9, 2012
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; Box Jumps, Plank Walk, Squat with Ropes, Frog Jumps, TRX Rip Trainer (twist arms with core straight), Sandbell Rainbow Slam)
- Steady State Jog (5 minutes)
- Steady State C2 Row (5 minutes)
- Core (2 rounds; 30 seconds: Leg Press Downs, Cross-Body Mountain Climbers, Sandbell Twists)
Monday, October 8, 2012
- Warmup C2 Row (5 minutes)
- Romanian Deadlift, Floor Press, Bent Over Row
Sunday, October 7, 2012
- Run (5.5 miles)
Friday, October 5, 2012
- Warmup C2 Row (5 minutes)
- Squats, Pull-ups, Dips
Thursday, October 4, 2012
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 30 seconds high intensity, 15 seconds to transition, no rest between rounds; C2 Row, Core Power Wheel, Backwards Jump Rope, Side-to-Side on Rope, Mountain Climbers, TRX Rip Trainer Jump Squats)
- Steady State Jog (5 minutes)
- Steady State C2 Row (5 minutes)
- Repeat Circuit
- Core (30 seconds: TGU, Side Plank, Vertical Leg Raises)
Wednesday, October 3, 2012
- Warmup C2 Row (5 minutes)
- Circuit (4 rounds: 45 seconds on, 15 seconds to transition, 60 seconds between rounds; Pike Press, Kettlebell Walking Lunge, TRX Row, TRX Hamstring Curl, TRX Chest Press, Kettlebell Squat - below parallel)
- Steady State C2 Row (10 minutes)
Tuesday, October 2, 2012
- Warmup C2 Row (5 minutes)
- Circuit (2 rounds: 30 second high intensity, 15 seconds to transition, 60 seconds between rounds; Jump Rope, Spider-man Crawl with Sandbell Flip, Jumping Jacks on Ropes, Skaters with Sandbells, Weighted Landmine, Sandbell Slam)
- Steady State C2 Row (5 minutes)
- Steady State Jog (5 minutes)
- Repeat Circuit
- Core (2 rounds; 30 seconds: Leg Press Downs, Cross-Body Mountain Climbers, Sandbell Twists)
Monday, October 1, 2012
- Warmup C2 Row (5 minutes)
- Deadlift, Bench Press, 1-arm TRX Row
Saturday, September 29, 2012
- Warmup C2 Row (5 minutes)
- Squats, Pull-ups, Dips
Thursday, September 27, 2012
- Warmup C2 Row (5 minutes)
- Circuit (5 rounds: 30 seconds high intensity, 30 seconds to transition, 60 seconds between rounds; Row, Sandbell Slam + Burpees, Box Jumps, Jump Rope, Grappler Toss on Ropes, Plank Jacks)
- Walk (5 minutes)
- Core (2 rounds: 30 seconds; TGU, Plank, Sandbell Twists)
Wednesday, September 26, 2012
- Warmup C2 Row (5 minutes)
- Circuit (4 rounds: 30 seconds on, 30 seconds to transition, 60 seconds between rounds; TRX Row, TRX Hip Press, Kettlebell Snatch, Ketttlebell Catch and Release, Pushups using Parallettes, Kettlebell Walking Lunge)
- Walk (5 minutes)
- Steady State C2 Row (10 minutes)
Tuesday, September 25, 2012
- Warmup C2 Row (5 minutes)
- Circuit (5 rounds: 30 seconds high intensity, 30 seconds to transition, 60 seconds between rounds; Alternating Waves on Ropes, Sidewinder Squat Thrust, Row, Sandbell Rainbow Slam, Tire Push/Pull)
- Walk (5 minutes)
- Core - (2 rounds: 30 seconds; Leg raises, Sandbell Flips, Sandbell Twists)
Equipment Needed | Interval Timer (iPhone App or Gymboss) | Hyper Vest PRO | Hyper Wear Sandbells
Monday, September 24, 2012
- Deadlift (Warmup to Work Sets and complete 4 Work Sets)
- Bench Press (Warmup to Work Sets and complete 4 Work Sets)
- T Bar Row (Warmup to Work Sets and complete 4 Work Sets)
Wednesday, September 19, 2012
300 workout.
Tuesday, September 18, 2012
- Warmup C2 Row (5 minutes)
- Circuit (4 rounds: 30 seconds high intensity, 30 seconds to transition, 60 seconds between rounds; Jumping Jacks on Ropes, Burpees, Row - 2x)
- Steady State Jog (5 minutes)
- HIIT - Row (5 rounds: 30 seconds high intensity, 30 seconds low intensity)
- Core - (2 rounds: 30 seconds; TGU, Sandbell Flips, Sandbell Twists)
Equipment Needed | Interval Timer (iPhone App or Gymboss) | Hyper Wear Sandbells
Monday, September 17, 2012
Sunday, September 16, 2012
- Warmup C2 Row (5 minutes)
- HIIT - Mountain Climbers (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Walk (5 minutes)
- Steady State C2 Row (20 minutes)
- HIIT - Split Stance Squats (8 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes)
- Cool Down Row (5 minutes)
Equipment Needed | Interval Timer (iPhone App or Gymboss)
Monday, September 10, 2012
- Warmup C2 Row (5 minutes)
- Intervals - Alternate between Jog, Jumping Jacks, High Knees & Butt Kickers (30 seconds each; 6 minutes)
- HIIT - Toe Touch Jacks (8 rounds: 30 seconds high intensity, 30 seconds low intensity; 8 minutes)
- Walk (5 minutes)
- Steady State C2 Row (20 minutes)
- HIIT - Mountain Climbers (8 rounds: 40 seconds high intensity, 20 seconds low intensity; 8 minutes)
- Cool Down Row (5 minutes)
Equipment Needed | Interval Timer (iPhone App or Gymboss) | Hyper Vest PRO