Starter : DB Bent Over Row: 10-10-10-10-10 (per side) [M: 55lbs W: 30lbs] Walking Lunges – 1 lap / 1 lap / 1 lap / 1 lap / 1 lap Followed by 3 rounds of the following: Slam Ball – 10 reps Burpees – 7 reps 1 lap around the building Finisher: Bar Hanging for 1 ...…
Part 1: 1 lap around the building 30 sledgehammer hits 50 battling rope As many rounds as possible in 15 minutes. Part 2: Team Rope Wars [2 teams] Note: Team who won the most in 10 minutes wins.…
Skill: Bench Press Deadlift Team Workout 14 minutes per station / 2 minutes rest in between Station 1: Bench Press [W: 55lbs / M: 105lbs] Station 2: Deadlift [W: 75lbs / W: 135lbs] Each rep is one point. The most total team points wins.…
Starter: DB Step Up [M: 30lbs W: 15lbs] 15-12-10-8-6 Followed by 4 rounds of the following: Chinup – 7 reps Hamstring Curl – 20 reps Barbell Shrug – 10 reps [M: 100lbs W: 70lbs]…
Shoulder Bar Press: 8 reps Sandbag Jump Squat: 15 reps Ab Sit Up – 20 reps AMRAP 18 min Finisher: Ball Calf Raise – 15 reps x 3 setsbs…
Team Cardio Challenge: Station 1: Air Row [highest meters] Station 2: Bike [longest distance] Station 3: Jumping Rope [most reps] Station 4: Slam Ball [most reps] Stay in each station for 6 minutes with 1 minute off in between. 4 teams – Team who won the most challenges wins.…
Arnel’s Bench Mark Workout 100 Squats 75 Body Row 50 Pushups 30 Hanging Leg Raise 10 Burpees 1 lap For time Scale down: 75 squats, 50 body row, 25 pushup, 10 hanging leg raise, 5 burpees, 1 lap …
Skill: Front Squat Starter: Front Squat – 100 reps (any breakdown) W: Bar Only M: 60lbs Then choose 2 of the following: Chin Up: 8-8-8-8-8 DB Chest Press: 8-8-8-8-8 Arnold Press: 8-8-8-8-8 Body Row (low) 8-8-8-8-8 Finisher: 5 Minute Abs (your choice)…
Air Row – 300 Meter Air Bike – .5 mile Jumping rope – 100 reps Lap – 2 laps Perform as many rounds as possible in 25 minutes Finisher: Hanging Leg Raise (20 reps) or Ab SIt Up (45 reps)…
Skill: Kettlebell Swing Team Workout: 10 Minutes Each – 2 Minutes Rest in Between - Kettlebell Swing - DB Bent Over Row [per side] 2 Teams = Highest Combined Total Reps Wins…
