Thursday, April 17th

Workout of the Day


Burpee Wall Ball or Wall Ball 20#/14#

SDHP or Sumo Deadlift 88#/70#/53#

Knee Grab Situps

Ground to Overhead or Push Press 95#/65#

Jump Lunges or Alternating Lunges Forward/Back

Perform each exercise for one minute with thirty second rest between exercises. After completing a full round, rest while your partner does the same.  Each complete three full rounds.

Wednesday, April 16th

Workout of the Day


Bench Press ( 5′s Intenstification)

Follow each set of bench wit 10 Ring Rows.

Then ,

Perform max reps of pullups for 20 seconds followed by a 10 second rest and then pushups for 20 seconds followed by a ten second rest for 4 rounds.

Tuesday, April 15th

Workout of the Day


Wk 1

10 Box Jumps

10 KB Swings

10 Pushups

3 rounds

Wk 2

Row 125 meters

10 Thrusters 75#/45#

10 Knee Grab Situps

3 Rounds

Wk 3

Shuttle Run 20 seconds


10(4-count) mountain Climbers

3 Rounds

Monday, April 14th

Workout of the Day


Deadlift (10′s Accumulation)


Bulgarian Split Squat

Knees to Elbows

20, 15, 12, 10, 8

Increase resistance as you decrease reps on BSS if possi

Thursday, April 9th

Workout of the Day



Med Ball Crunches

KB Deadlifts

Bicycle Crunches

Wall Balls

Perform each exercise for one minute followed by 20 second rest. Perform 3 rounds with 6 minutes  rest between rounds.