Workouts

Movement Graphics

Definitions

AMRAP means As Many Rounds As Possible. Complete as many rounds as you can of the specified exercises and repetitions in the allowed time.

A Chipper is a workout in which you complete the repetitions stated of each exercise before moving onto the next.

EMOM stands for Every Minute on the Minute. So EMOM 10 min means: every minute on the minute for 10 minutes, do a certain exercises. You rest the remainder of the minute after your task is completed

TRX® is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX® Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises

WOD means Workout of the Day

Workouts

Chipper

10 push-presses
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating)
30 kettlebell swings
20 front squats
10 push-presses 

100 Air squats
90 Butterfly Sit ups
80 KB swings
70 Push ups
60 Deadlifts
50 Chest press
40 Box jumps
30 Burpee pull ups
20 Arnold press
10 Down & back run

100 Ab star reaches
90 Glide disc lunges
80 Resistance band lat pulls
70 KB or DB weighted sit-downs
60 Squat cleans
50 Pull ups
40 Bosu push ups
30 KB snatches
20 Plate pushes
10 Handstand walks 

For time, complete:
50 Box jumps
50 jumping pull-ups
50 kettlebell swings
walking lunge, 50 steps
50 hanging knee-to-elbow raises
50 push press, 45 pounds (empty Olympic barbell)
50 back extensions
50 wall ball shots, 20-lb ball
50 burpees
50 double-under rope jumps

Scale back as needed 

80 V ups

70 TRX push ups

60 Pull ups

50 Glute thrusters forward with resitance band handle between legs 

40 Calories on bike

30 Lighter dumbbells with green loop resistance band – bent over angle pulls

20 Rower seat ab pike ups

10 Hex trap bar down and backs

80 V Ups

70 TRX Push Ups

60 Pull Ups

50 Glute extensions w/ band

40 Bike calories

30 Green band DB shoulder rows

20 TRX Pike Ups

10 Trap bar weighted walks

Level: Beginner

80 Body weight squats

70 Crunches

60 KB Swings

50 TRX Power Pull

40 TRX Push Ups

30 Skater ladders

20 Tricep DB Kickbacks

10 Burpees 

100 Rev lunges

90 KB swings

80 Goblet squats

70 mountain climbers (ea)

60 Single arm DB rows 

50 Wall ball sit-ups

40 Push-ups (lower 3 count, up 1 count)

30 Thread the needle

20 Box jump burpees

10 Toes to bar

.5 mile

EMOM

Time – 30 minutes

  • On minute 1 complete 5 strict pull-ups
  • On minute 2 complete 10 push-ups
  • On minute 3 complete 15 air squats
  • keep rotating through these 3 exercises until 30 minutes has been completed

Time – 14 minutes
3 Broad Jumps
5 Hollow Rocks
5 V-Ups

Time – 14 minutes
3 Burpees
2 Pistol squats (Each Side)
10 Hip Bridge Extensions

Time – 35 minutes

  • On minute 1 complete 24 dumbbell reverse lunges
  • On minute 2 complete 12 push-ups
  • On minute 3 complete 15 dumbbell thrusters
  • On minute 4 complete 14 renegade rows
  • On minute 5 complete 10 burpees/10 v-ups

Time — 14 Minutes

5 Sit ups
5 Hallow Rocks
2 Pistol Squats (each leg)

TRX

30 seconds – 3 sets each

  1. TRX Pushup
  2. Inverted Row
  3. Triceps Extension
  4. High Curl
  5. Back Lunge – Lift foot off ground to hover  
  6. Knee Drive
  7. Hamstring Pull-In

1st Rd. Legs

TRX Sprinters Start
TRX Sprinters Run
TRX Knee Up
TRX Single Leg Squat/Pistol
TRX Single Leg Squat/Pistol Jump
TRX Hamstring Curl
 
2nd Rd. Upper Body
TRX Push Up/ Chest Press Hands
TRX Push UP/ Chest Press Feet
TRX Triceps
TRX Back Row
TRX Biceps Curls
TRX Gator
Core
TRX Plank Hold
TRX Transverse
TRX Side to Side Knee Tucks
TRX Side Plank
 
Total Body
TRX 4 Count
TRX Alt Lunge w/Shoulder Press
TRX  Moving Plank

Warmup
Do each exercise for 45 seconds with 30 second rest in between

  • Chest Press
  • Low Row
  • Squat
  • TRX Burpee
  • T Deltoid Fly
  • Power Pull
  • TRX Sumo Squat
  • Hamstring Curl
  • TRX Lunge
  • Crunches

WODs

“Fatal 40”

  • 40 Wall Balls (20/14 lb)
  • 40 Hang Cleans (95/65 lb)
  • 40 Pull-Ups
  • 40 Deadlifts (95/65 lb)
  • 40 Push-Ups
  • 40 Box Jumps (24/20 in)
  • 40 Kettlebell Swings (1.5/1 pood)
  • 40 Toes-to-Bar
  • 40 Air Squats
  • 40 Hang Snatches (95/65 lb)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 40 Burpees

“12 Days of Christmas” 

1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

“New Year’s Eve”

  • 31 Push Press (75/55 lb)
  • 31 Pull-Ups
  • 31 Snatches (75/55 lb)
  • 31 Sit-Ups
  • 31 Toes-to-Bar
  • 31 Push-Ups
  • 31 Box Jumps (24/20 in)
  • 31 Back Squats (75/55 lb)
  • 31 Unbroken Double-Unders
  • 31 Thrusters (75/55 lb)
  • 31 Lunges
  • 31 Burpees
    Then, 365 meter Row

“1776”  (Pick your reps)

  • Kettlebell Swings (53/35 lb)
  • Box Jumps (24/20 in)
  • Air Squats
  • Push-Ups
  • Burpees
  • Pull-ups
  • Sit-Ups
  • Row (calories)
  • Double-Unders
  • Wall Balls (20/14 lb)
  • Ball Slams (30/20 lb)
  • Dumbbell Push Press (45/35 lb) 

“Sentinel Plus”

40 seconds on, move to the next one on your board. Go through each board 4 times before moving on to the next one 

 WOD:
-Wall balls
Hollow Rocks
-Swings
Box Jumps
-Uneven push up
Bosu side lunge
-Dead hang on bar
Froggers
 -MB squat surrenders 
Band pull-aparts
 -Rower arms only
Dips/skull crushers
 -Wall sit – pass a weight
TRX overhead squats – hands in foot cradles 
 
Plank sequence:
High plank, high plank toe touch, high plank raise one foot
Beast, Beast knee touch, Beast move side to side
Low plank, low plank jacks, elevators
Side plank, side plank dips, side plank thread the needle 

-Bird dogs
Superman to push up

-Windmills
Weighted step ups

-Fast SL lunges
Plank 1KB drag through to down dog

-Rotational pull to hip
Tempo – squats

-Dips
TRX bicep curl

-Bridges on Bosu
Flutter kicks

DB High pull, snatch complex

SL med ball slam to side lunge

Ski rower 40 seconds

Standing resistance band kickback with 1 foot

Barbell or DB hip raise on side of Rouge bench

Crab position abs – touch opp hand opp foot

Superman, push up, repeat

Curtsy lunges – optional weight

KB SA press 5 on each side, KB rips side to side 16 total

Row until other finishes

Rower plank saws

 Side lunges stay low the whole time for 35 seconds

“Chris Kyle”

  • 3 Rounds for Time
  • 40 Kettlebell Swings (53/35 lb)
  • 40 Box Jumps (24/20 in)
  • 40 Thrusters (65/45 lb)
  • 40 Elevated Push-ups (feet on 24/18 in box)

4 Rounds for Time:
10 Pull Ups
20 Fr Rack Walking Lunges
10 KB Snatch each side
20 KB Swings
30 Second Handstand Hold

4 Rounds for Time:
15 Push Ups
10 KB Snatch each side
20 KB Swings
40 Froggers
20 Wallballs

“The Seven”

  • 7 Rounds For Time
  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups