Category Archive

500m Row 20 Lunges 10 Push ups 400m 18 Lunges 8 Push ups 300m 16 Lunges 6 Push ups 200m 14 Lunges 4 Push ups 100m 12 Lunges 2 Push ups

20 min on clock -10 burpees -10 hollow rocks -10 jump squats -400m run

Workout: 800m Run 10 Ring Rows/20 Lunges 400m Run 15 Ring Rows/30 Lunges 200m Run 50 Situps

Workout: 8 Rounds: 6 Goblet Squats 8 KB Presses (4 ea. arm) 10 KB Swings

Workout: EMOM 16: Burpees and Rowing – Alternate rowing and burpees each minute. Work 40 sec: Rest 20 sec

Workout: In teams of 2: 50 Pushups 50 SBGU 50 Box Jumps   *while one partner is working the other runs 200m*

Workout: AMRAP 20: 10 Wall Balls 10 Burpees 50 Singles Jump Rope

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg   Workout:  *RVA Fit Benchmark workout* Tabata Mashups: Air Squats/Burpees -rest 5min- Box Jumps/Step Ups and Planks Holds

Mobility – Prep: 2rds Crab Walk 100′ x20 Walking Lunges x20 Good Mornings Then Banded Lat Stretch 1min per side Banded Shoulder Stretch 1min per side   Workout: 4 Rounds: 20 Walking Weighted Lunges 10 DB Push Presses Farmers Carry

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg   Workout:  *RVA Fit Benchmark workout* Tabata Mashups: Air Squats/Burpees -rest 5min- Box Jumps/Step Ups and Planks Holds