Rock Your Body 11-26-17
Rock Your Body 11-26-17
Partner Stations
I Go, You Go
6 Minutes as many rounds as possible
A. Box Stepovers and Shuttle Run
B. SkiErg and Slamballs
C. Rowing and Battleropes
D. Assault Bike and Sprinter Abs
Workout of the Day 11-25-17
Workout of the Day 11-25-17
Strength
4 Sets
3-4 Front Squat 4011 (Clean, Front Squat, Hang Squat Clean, Front Squat)
1:30 Rest
5-8 Strict Pull-Up 3110
1:30 Rest
Conditioning
3 Rounds, 15 second transitions
45 Seconds: Bear Crawl (HS Walk Distance)
45 Seconds: Renegade Rows
45 Seconds: Walking Lunges
45 Seconds: Row/Bike/Run
1:30 Rest
Rock Your Body 11-19-17
Rock Your Body 11-19-17
7 Minutes Stations
A1. 5 Superplank Pushups, 10 Vaultovers, 5 D-Ball Cleans
A2. Abs and Sled Push
B1. 5 Burpee Pullups, 10 Lateral Jumpovers, Rotational MedBall Slams
B2. Seated Sled Pull & 5 High Pull Thrusters
Rock Your Body 11-12-17
Rock Your Body 11-12-17
6 Rounds of 5 Minutes
A. Calorie Bike, Ropes: Yeti and Rainbow Slams
B. Row Meters, Gorilla Squats, 1+1/4 Kettlebell Squats
C. SkiErg, Jump Rope, Dumbbell Press
Rock Your Body 11-05-17
Rock Your Body 11-05-17
Battle Rope Tabata
20 Minute AMRAP of Bodyweight Movement
Battle Rope Tabata
Rock Your Body 10-30-17
Rock Your Body 10-30-17
6 Rounds
1 Minute Stations
Dumbbell Clean and Press, Dumbbell Snatch
Box Step Overs, Toe Taps
Kettlebell Swings, Hi Pulls, Squats
Bike & Jump Rope
Heavy Carries
Rock Your Body 10-23-17
Rock Your Body 10-23-17
Circuits
Battle Ropes
Kettlebells
Dumbbells
Speed Ladder
Sandbag
Rock Your Body 10-16-17
Rock Your Body 10-16-17
15 Minute EMOM
Kettlebell Swing Clean and Press
Deadlift
Squat Thrust Hi Pull
15 Minute AMRAP
18 Calorie Bike
Shoulder Tap Drags
Sled Pull
Rock Your Body 10-09-17
Rock Your Body 10-09-17
Ropes!
Seated Rainbows
Kneeling Alternating Slams
Yeti
Rock Your Body 10-02-17
Rock Your Body 10-02-17
Tabata vs. 3 Minute AMRAPs
Bike and Snatch
Stepovers and Thrusters
Burpees and Swings