Nuclear Core 01/09/23

01/09/23 Nuclear Core Equipment: DBs Warm Up: 1 Min Jog Squat Rotations Reach Thrus Practice Bracing Workout: 30-30-30-30 3R FB Crunches Jack Knives V-ups 30-30-30-30 3R Weighted Side Flexion R Weighted Side Flexion L Squat Front Hold 30-30-30-30 3R Standing Hay Bailers R Standing Hay Bailers L Rotating Heart Beats 2 Min: Plank

Nuclear Core 01/16/23

01/16/23 Nuclear Core Equipment: Bodyweight Warm Up: 1 Min each Jog Good Mornings Windmills Reach Thrus Walk Outs Workout: 30-1-30 3R Boat Pose Sit Up Twist 30-1-30 3R Full Body Crunches V-Ups 30-1-30 3R Hollow Hold Fast Dead Bugs 30-1-30 3R Super Hero Hold Plank

Nuclear Core 01/23/23

01/23/23 Nuclear Core Equipment: Bodyweight Warm Up: 10 each: Cat-camels Step outs Push ups Sit ups Jackknives Workout: 30-30-30-30 x 3: Side crunches L - R - Ankle sit ups Side plank hip lift L - R - Plank hip twist 4 high knees 4 knee tucks - Superhero W - Jackknives

Nuclear Core 01/30/23

01/30/23 Nuclear Core Equipment: any weight Warm up: Stretches on the floor: Lat reach across Scorpion Half dive bomber 5-4-3-2-1: Glute bridge Crunch Sit up Workout: EMOM 6: 5 x 1-2-3 Crunches 30 Russian twists EMOM 6: 20 Weighted crunches to alt. Leg 20 Ankle taps EMOM 6: 16 Side crunches 30 Cross crunches The remaining time: 1st round: Dead bugs 2nd round: Plank hold 3rd round: Snow angels

Light Speed 01/03/23

01/03/23 Light Speed Equipment: Light DBs Warm Up: 2 rounds x 20 sec: Reach thru Over under fence Side rotations Monster walks Up downs Swimming Workout: 5 mins AMRAP: 10 Back lunge + biceps curl 5 Push up + 4 knee tucks (w/dbs) 40 Bicycles 50 Toe taps 5 x 1-2-3 Crunches 10 Squat + halo 20 DB windmills 30 OH high knees 20 Split squat side DB raises 10 Mountain jumpers/20 mountain climbers

Light Speed 01/10/23

01/10/23 Light Speed Equipment: DBs / KB Warm Up: 30 Sec. 2R Jog
Squats Good Mornings Duck walk Jump Rope Workout: 1.5 EMOM 3R: 10 Sumo DL high pulls 10 Back lunges + Squat 15 push presses 20 Squat Jumps 15 KB/DB Swings swings 25 Skiers Rest of Round: 1. Toe Taps 2. Jacks 3. High Knees

Light Speed 01/17/23

01/17/23 Light Speed Equipment: Bodyweight Warm Up: Tabata 8 Min Jacks Squats/ Good mornings Workout: 30-30-30 Circuit 3R Jump Rope Side Monster Walk Rest Skips Sprints Rest Squat Jumps Squat Hold Rest 30-30-30 Circuit 3R Push Up Pulses Mountain Climbers Rest Shuffles Skaters Rest Commando Plank Plank Jacks Rest

Light Speed 01/24/23

01/24/23 Light Speed Equipment: DBs or KB Warm Up: 20-20-20 x 2R: Over under fence - reach thrus Front kicks - punches Downward dog to plank - wide push ups Workout: EMOM 6: 16 SA OH Front lunges 60 Bicycles 16 SA SL deadlifts 40 Front hold squat pulses 16 SA SL sit ups 20 Toe touches

Light Speed 01/31/23

01/31/23 Light Speed Equipment: Body Weight Warm Up: 30 sec each: Reach thru Sumo squat Lunges Windmill Knee tucks Workout: 30-30-30 x 4: Frog jumps - volleyball shuffle SL reach down - Bearcrawl Push ups - Jump walk back Sumo jump reach down - Pike push ups

Power Up 01/04/23

01/04/23 Power Up! Equipment: Bodyweight or DBs Warm Up: Joint rotations 20-20-20: Good mornings - Boot strappers - Squats Squat front reach - Quick feet - Calf raises Workout: EMOM Circuit: 10 x 1.5 Squats 12 Front lunge + high knee 40 Squat - lunge rotations 20 Prisoner squat to good morning 20 Side Jump lunge 2nd round: quick feet 3rd round: squat pulse 4th round: calf raises

Power Up! 01/11/23

01/11/23 Power UP! Equipment: Optional band Warm Up: 2 mins each: 10 Over under fence 10 KTC 10 Walking lunges 30 High knees Workout: 6 mins cap 3R of: 40 Band fire hydrants (20/side) 20 Back lunge side leg lift If done early, for the rest of time do wall sit 40 Russian dance 40 Band clamshells If done early, for the rest of time do call raise hold 30 Mountain climbers 20 Band side plank leg rainbows If done early, for the rest of time do squats

Power Up 01/18/23

01/18/23 POWER UP! Equipment: heavy weights Warm up: Dynamic stretches EMOM 6: 5 Squats - 4 Side lunges - 3 Up downs Then: Jog Calf raises Squat pulse High knees Quick feet Workout: EMOM 6: 20 Split squats 20 In-out jump squats EMOM 6: 16 Side lunge + front kick 8 Deadlifts + 8 Str. Leg deadlifts EMOM 6: 20 F. Squats 20 Front-back jump squats

Power up! 01/25/23

01/25/23 Power Up! Equipment: Heavy weights Warm Up: Dynamic stretches 40 sec each: Jump rope Lunges G. M. Jump squats Workout: 1-30-30 x 3R Circuit: 1. Slow deadlift - Squat jacks 2. Front squat - Quick feet 3. Side lunge L - R - Kazak squats 4. Calf raises - KOT calf raises

Lift Off 01/05/23

01/05/23 Lift Off Equipment: Dowel, DBs or Bar Warmup: Pass Thrus
Around the World
BN Press
Squats
Squat Press Boot Strappers 
Workout: 40/20 3R Dead Lift 
Hang Snatch 40/20 3R Sumo DL High Pull 
Hang Cleans 
 40/20 3R Press 
Front Squats 3 min AMRAP
3 Push Ups 5 V-ups 10 Air Squats


Lift Off 01/12/23

01/12/23 Lift Off Equipment: DBs, Bar Warm Up: 1 Min each Jog Squat to Back Lunge Reach Thrus Good Mornings Monster Walk 3 Min AMRAP 5 Push Ups 10 Sit Ups Workout: 5 Minute AMRAP 10 DB Predator Jacks 10 Star Crunches 25 Jump Rope 3 Burpees 40/20 3R Dead Lift Hang Power Cleans Front Split Squats Press Hang Power Clean Back Lunge Spluster Complex

Lift Off 01/19/23

01/19/23 Lift Off Equipment: DBs, Bar Warm up: 30 Sec each 3R Cross Jacks High Knees Squats Wind Mills Push Ups Workout: Circuit 1 Min each 4R: Sumo DL High Pull Jump Rope Push Press VMO Squats Slow Dead Bugs Rest

Lift Off 01/26/23

01/26/23 Lift Off Equipment: DBs or Barbell Warm up: Pass thrus OH press Squat BN press in squat Deadlift high pull Clean + press Workout: 40-20 x 3R: SA Snatch + OH lunge Weighted sit ups Power cleans Toe taps Push jerk Skaters

Arm Strong 01/06/23

01/06/23 Arm Strong Equipment: Light DBs Warm Up: 5-4-3-2-1: Swimming - all 4 elbow reach ups - half dive bombers Workout: Tabata 6 Seated cross heartbeats Bearcrawl row Side plank front + OH press L - R Push ups High pull + front raise Triceps kickbacks Spider-Man pull Diagonal BO flys Biceps curl + OH press SA Snatch L - R

Arm Strong 01/13/23

01/13/23 Arm Strong Equipment: Light and heavy DBs Warm Up Wrist warm up Lying reach across Scorpions 10 each: Reach thrus Push ups Windmills JB lunges Workout 30-30-30x3: BO row + thruster - Biceps curl back lunge 40-20x3: Santana push ups Cross jacks 30-30-30x3: Triceps kickback step backs - Sumo hold punches 40-20x3: Chest fly + chest press Sit up OH press 30-30-30x3: Press jacks - Butterfly Raises

Arm Strong 01/20/23

01/20/23 Arm Strong Equipment: DBs Warm up: Arm Swings Dynamic Wrist/Forearm Stretches Slow Push Ups Arm Circles Workout: Circuit 40/20 3R: Rotating Bicep Curls Arnold Press Tricep Extensions Front/Side Raises Chest Press or Wide Push Ups B.O. Fly Stretch/Rest

Arm Strong 01/27/23

01/27/23 Arm Strong Equipment: light and heavy DBs Warm Up: Joint warm up Wall slides Lat stretch 20-20-20 x 3R: Inchworms - Push ups - JB lunges Workout: Tabata 10 mins ( 2 Min. On each movement before moving on to next) DB circles BO row Push ups Hammer curl + high pull Triceps dips Tabata 10 mins ( 2 Min. On each movement before moving on to next) SA chest fly Skull crushers Commando plank jacks Kneeling rainbows Burpees

Big Bang 01/07/23

01/07/23 Big Bang Equipment: DBs or Bar Warm Up: 1 Min each: D.Dog step outs Squat knee circle Jog Squats Calf Raises Hamstring walk Workout: Read all before starting. If no max count N reps was made, then N = 3. 1 min 25 sit ups Then: max count Thrusters = N 30 sec rest 4 mins: N Burpees N x 10 Jump rope N Star Crunches 1 min 15 push ups Then: max count KB swings = N 30 sec rest 4 mins: N Burpees N x 10 Jump rope N Star Crunches 1 min 5 Get ups Then: max count Frog jumps = N 30 sec rest 4 mins: N Burpees N x 10 Jump rope N Star Crunches 1 min 20 Skiers Then: max count OH squats = N 30 sec rest 4 mins: N Burpees N x 10 Jump rope N Star Crunches

Big Bang 01/14/23

01/14/23 Big Bang Equipment: DBs or Bar Warm Up: 1 Min each Arm Swings Arm Circles Jog Squats Good mornings Frankensteins Bicycles Workout: 10 mins AMRAP: 16 Cross sit ups 16 Str. Leg deadlifts 10 Split jacks (+10 each round) Rest 10 mins AMRAP: 1 Get up (+1 each round) 16 Leg rainbows 16 Front squats

Big Bang 01/21/23

01/21/23 Big Bang Equipment: DBs, KB Warm up: Arm Swings Dynamic Stretches Arm Swings Inchworms Good Mornings Squats Full Body Crunches Glute Bridges WORKOUT: For Count: 3 Min. Sit Ups 5 Min. Plank Hold 3 Min. Squats 3 Min. Push Ups --------------------- 10 min. AMRAP 20 KB or DB Swings 5 Burpees 20 Goblet Squats 40 Jumping Jacks

BIg Bang 01/29/23

01/28/23 Big Bang Equipment: DBs, optional KB Warm Up: 30 sec each: Squat to deadlift D.dog step outs Bicycles Sit ups Up downs Workout: 5 mins cap - 3 rounds of: 20 Skiers 10 Str. Leg sit ups 3 Get ups 1 min wall sprint 5 mins cap - 3 rounds of: 15 KB swings Amer. Style 4 Spider-Man burpees 40 Split jacks 1 min wall sprint 5 mins cap - 3 rounds of: 10 OH squats 4 Push up + 10 knee tucks 10 Back lunge side leg lift 1 min wall sprint

Nuclear Core 02/06/23

02/06/23 Nuclear Core Equipment: DBs, Slamball and/or balance board Warm Up: 30-30-30 x 2R: Plank hold L leg up - R leg up - Superheros Side plank Frankenstein L - R - Deadbugs D.dog knee tucks L - R - Bearcrawl step outs Workout: EMOM 6 5 sit ups Then: 40 Seated bicycles 16 Leg lifts EMOM 6 10 hollow rocks Then: 5 get ups/10 V-ups 40 DB knee tucks EMOM 6 10 Balance squat hold heartbeats Then: 16 Side plank knee to elbow 40 Dynamic rotations

Nuclear Core 02/13/23

02/13/23 NUCLEAR CORE Equipment: light to medium DBs Warm Up: Cat-camel Elbow reach ups Scorpions 20-20-20-20 x 3: Crunches - Sit ups - V-ups Workout: 30-30-30-30 x 3R Oh press sit ups - Russian twist - Tabletop crunches Side plank arm driver L - R - Elbow plank sawing Leg rainbows - Bicycles - Ankle taps Side crunch L - R - DB to feet

Nuclear Core 02/20/23

02/20/23 NUCLEAR CORE Equipment: DBs, or KB Warm Up: 30 seconds 3R Jumping jacks High Knees Dead Bugs Sit ups Workout 6 EMOM: 20 Lat Sit Ups 30 Front Hold Squats 6 EMOM: 30 KTC 20 Kneeling front raise 6 EMOM: 20 DB Predator Step outs 30 Elbow plank hip twists 6 EMOM: 30 Standing rotations 20 Hollow rocks

Nuclear Core 02/27/23

02/27/23 Nuclear Core Equipment: bodyweight Warm Up:20-20-20x3: Large circles - Squat high knee - Jump rope Crunch - Bicycle - Sit up Workout: 1 min work - 30 sec rest x 3R: 1-2-3 Sit up Commando Jacks Side crunch to side V-up 10 reverse dead bugs + 1 push up Cross sit up + V-up

Light Speed 02/07/23

02/07/23 Light Speed Equipment: KB or DBs Warm Up: Dynamic stretches 30 sec each: Jog - Kazak squat - Inchworms - Burpees Workout: Tabata 4 mins: KB swings - Toe taps 2 mins AMRAP: 10 plank jacks/jump. Jacks 5 push ups Tabata 4 mins: Predator jacks - Curtsy lunge 2 mins AMRAP: 20 snow angels 20 seated punches Tabata 4 mins: Mountain climbers/jump lunges - Sumo hold SA high pull 2 mins AMRAP: 10 skaters 10 KB rainbows

Light Speed 02/14/23

02/14/23 Light Speed Equipment: Bodyweight Warm Up: 30 Secs. Jog Squat Step Outs Front/Back Lunges Alt Side Lunges Walkouts Over Under Fence Push Up Pulse Workout: AMRAP 6 Min 20 Jump Rope 2 Up Downs 8 Skaters 4 Squat Jumps AMRAP 4 Min 2 Alt Side Lunges 8 Monster Walk AMRAP 4 Min 2 Push Up Inchworm 10 High Knees AMRAP 4 Min 4 Shuffle Touch 4 Predator Jacks

Light Speed 02/21/23


02/21/23 Light Speed Equipment: Bodyweight Warm up: 30 sec each x2R: Jog - Squats - Lunges - Inchworms - Push ups Workout: Tabata 8 mins: Side lunge high knee L Side lunge high knee R Shoulder taps Sit ups Tabata 8 mins: Jump squats Bearcrawl step outs Bicycles Push up + 4 knee tucks Tabata 8 mins: Back lunge front reach L Back lunge front reach R Up downs Plank salutes

Light Speed 02/28/23

02/28/23 Light Speed Equipment: DBs Warm Up: Leg swings Good mornings D. Dog step outs Push ups Knee tucks Squat jacks Workout: 7 mins AMRAP: 20 Skiers 10 OH back lunges 10 Triceps kickback + heartbeat 20 Press jacks 10 Sumo hold front raise 50 Toe taps 20 Squat swings 10 OH Sit up circles 30 Scissors

Power Up 02/01/23

02/01/23 Power Up! Equipment: DBs, optional band Warm up: Hip walk 90-90 twists Runner lunge flossing Boot strappers Kazak squats Workout: 6 mins AMRAP: 30 Fire hydrants 20 Curtsy lunge + side leg lift 6 mins AMRAP: 20 Front kick circle back 30 Glute bridge SL abduction 6 mins AMRAP: 20 All 4 SL rainbows 30 Reverse scissors

Power Up 02/08/23

02/08/23 Power Up! Equipment: heavy weights Warm Up: 10 each: Fire hydrant Boot strappers Good mornings 1 min of jump rope Workout: 30-30-30x3: Glute bridge - Bridge hold march Str. Leg deadlift - Squat pulse Toe squats - Squat-lunge rotations Back-side-front lunge L - R Jump squat - Cross jacks

Power Up 02/15/23

02/15/23 Power Up! Equipment: Heavy weights, optional bench Warm Up: 20 each: Front, side, back leg raise Then: 20-20-20x3: Monster walk - Frankensteins - Quick feet Workout: 2MOM + 30 sec rest x 3R: 15 Bootstrappers 15 Sumo squats 20 SL glute bridges 20 Plank SL rainbows 20 SL kazak squats 20 SL deadlifts Then: Plank jack + J.Jack SIde jump lungs Squat jacks

Power Up 02/22/23

02/22/23 Power Up! Equipment: heavy weights Warm Up: 4 mins EMOM: 5 Squats - 4 lunges then: Jump rope Squat pulse JB lunges Quick feet Workout: 45-15 Circtuit x 3R: Death march Cross jump squat Sumo deadlift to squat Bunny hops Glute bridge knee abduction Jump lunges SL calf raises Volleyball shuffle Rest

Lift Off 02/02/23

02/02/23 LIFT OFF Equipment: DBs, Bar, Dowel Warm up: Pass Thru Behind Neck Press OHS Squat Press Snatches Cleans Workout: 20-30-40-1min. Rest 3R Extensions Snatches OHS 20-30-40-1min. Rest 4R Dead Lift Cleans​ Front Squats AMRAP 2 min. 2-Push Up Burpees

Lift Off 02/09/23

02/09/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 10 each: Pass Thru Behind Neck Press Back Squat OHS Snatches Cleans Press Workout: 2-30-30 x 2R 2 snatches ,1 Burpee - Hollow Hold - Rest 2 cleans, 2 press - Jog - Rest 2 Front Squats - 2 Thrusters - Jump Rope Cool Down 3R 1 Min Good Morning/ Straight Leg DL 30 Sec Rest

Lift Off 02/16/23

02/16/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 10 each: Pass Thru Behind Neck Press Back Squat OHS Snatches Cleans Press Workout: 40/20 3R Sumo Squat Curl Arnold Press Up Downs Press Jacks 40/20 3R Power Cleans Push Press Jump Rope AMRAP 4 Min 6 Good Morning/St. L DL (wide) 6 Sumo Squats 6 Cossack Squats

Lift Off 02/23/23

Lift Off 02/23/23 Equipment: Dowel or Bar for Warm Up, Heavy DB or KB WARM UP: 2 R Squats  Press  Good Mornings  Over Head Squats  Romanian Dead Lifts  Jog  WORKOUT:  40/20 3 Rounds  Power Snatch OHS Split Press L Split Press R Power Cleans Front Rack Back Lunge L Front Rack Back Lunge R Sprint  Rest 1 Minute 2 Min: Plank

Arm Strong 02/03/23

02/03/23 Arm Strong Equipment: DBs and optional Slamball Warm Up: 30 sec each Wall slides Arm swings Inchworms Squat lat stretch Workout: Circuit 45-15 x 3R: Slamballs Cross flys Halos in split squat Triceps kickbacks Thrusters/wall balls Lat pull to tabletop Push up toe touch

Arm Strong 02/10/23

02/10/23 Arm Strong Equipment: DBs Warm Up: Tabata 6: Sit ups - Crab walk - Up downs - Split jacks Workout: EMOM 6 20 Triceps dips 10 Biceps curl + triceps kickbacks 10 Bench push up + shoulder taps 10 BO flys + side raises 20 Diagonal chest flys 20 Bearcrawl rows

Arm Strong 02/17/23

02/17/23 Arm Strong Equipment: DBs Warm Up: Joint warm up Circles Reach thrus Inchworms Lat stretch Sit up twist Workout: 40-20-30x3R: Push up row - Push up pulse Triceps kickback + OH - Triceps kickback pulse DB circles in lunge - Press jacks Biceps curls - DB abductions

Arm Strong 02/24/23

02/24/23 ARM STRONG Equipment: DBs Warm Up: Wall slides SA windmills I-T-W-V pulses Inchworms Swimming Squat + lat stretch Workout: 30-30-30-30x4R Front raise + abduction - Helmet lifts - Press jacks Rotational biceps curls - SA Cable pull L - R Superhero db raise - Kneeling DB abduction - Seated rows

Big Bang 02/04/23

02/14/23 Big Bang Equipment: DBs Warm UP: EMOM 6 mins: 10 squats 10 sit ups Then: Jumping jacks Quick feet Up downs Workout: 24 mins cap Ladder 4 Rounds (deduct 10 reps each round): 70 jump rope 60 jackknives 50 split squats 40 push ups Then: 1-2-3-…: DBs lunge - devils burpee

Big Bang 02/11/23

02/11/23 Big Bang Equipment: Warm Up: 5 Squats 4 Over under the fence 3 Reah thus Then: Jumping jacks Jump rope Bicycles Knee tucks Workout: 15 mins AMRAP: 25 Slamballs/Skiers 20 Walking lunges 5 Jump over burpees 10 mins AMRAP: 10 Ankle sit ups 16 Squat from kick 20 Plank leg pulses

Big Bang 02/18/23

02/18/23 BIG BANG Equipment: DBs, Slamball Warm Up: 8Min: 3R of 20 Squats 10 Sit ups 5 Push Ups 30 sec Jog Time Remaining: Plank Workout: 6 Mins AMRAP 100 Jump rope 20 SA clean + OH lunge 6 Front back jump burpees 4 mins Tabata: Slamballs/thrusters - OH high knees 6 Mins AMRAP 60 Bicycles 20 SA Snatch + OH squat 6 Get ups 4 mins Tabata: Sumo jump reach down - Serving platters

Big Bang 02/25/23

02/25/23 Big Bang Equipment: DBs, Slamball or KB Warm Up: Tabata 6 mins: Over under fence Good Mornings to squat Superhero push ups Russian twist Workout: Buy in: 1 min of burpees EMOM Circuit 4 rounds: 25 KB swings 20 DB to feet 45 Squat pulse 24 Side rotations in lunge 60 Split jacks 1 min: Option 1: rest Option 2: any cardio After last round: Cash out: 1 min of burpees

Nuclear Core 03/06/23

03/06/23 Nuclear Core Equipment: any weight Warm Up: 30 sec each x 2R: Cat-camel Bird-dog (all 4, knee plank) D.dog to plank Sit ups Get ups (hollow rock) Workout: Tabata 8: Knee tucks Reverse deadbugs Side plank hip raise L - R

Nuclear Core 03/13/23

03/13/23 Nuclear Core Equipment: Bodyweight Warm Up: 30-30-30x3: 1-2-3 crunch - Slow deadbugs - Bicycles Workout: 7 mins Circuit: 45-15 x 3R: Plank sawing Side plank knee abduction L Side plank knee abduction R Cross sit ups Tabletop crunches Crunch hold leg pulses Flutter kicks

Nuclear Core 03/20/23

03/20/23 Nuclear Core Equipment: any weight Warm Up: 20-20-20 x 3R: Cat-camel - Downward dog step outs - Knee tucks Russian twist - Crunches - Bicycles Workout: 4 mins AMRAP: 20 sit ups 10 leg lifts Then: 1 min plank hold 3R Circuit 45-15: Star crunch Ankle taps Superhero + 4 knee tucks OH elbow to knee 4 mins AMRAP: 20 Kneeling hay bailers 10 Plank jacks Then: 1 min hollow hold

Nuclear Core 03/27/23

03/27/23 Nuclear Core Equipment: any weight Warm Up: Belly breathing (in for 5, out for 5) Crunch holds on different levels Then: 20-20-20 x 3R: Bearcrawl - Squat arm lift - Plank back reach Workout: Circuit 40-20 3R: KTC Star jacks Cross crunch Squat side kick Deadbugs Front hold kazak squat Plank hold (1 foot up, 1 arm up, plain)

Light Speed 03/07/23

03/07/23 LIGHT SPEED Equipment: Light DBs Warm up: AMRAP 5 Min 1 Inchworm 10 High knees 10 Squat walk 5 Good Mornings Workout: 30 secs each 3R Jog jump squats back lunge skip bicycles Rest 30 secs each 4R Burpees Skiers Press Jacks Jump rope Rest 30 secs each 3R DB Predator Jacks Walkouts/ DB to Feet Thruster Jacks Plank Rest

Light Speed 03/14/23

03/14/23 Light Speed Equipment: DBs or Slamball Warm Up: Cap 5:10-1;9-2;8-3;…;1-10: Star jacks - Superheros Workout: 2MOM x 4 (30 sec rest): 8 x Push ups + 10 knee tucks 10 x Halo + goblet squat 2MOM x 4 (30 sec rest): 20 Skater reach downs 8 Commando burpees 2MOM x 4 (30 sec rest): 8 Jackknives + V-ups 20 Curtsy lunge + side leg lift

Light Speed 03/21/23

03/21/23 Light Speed Equipment: Light dbs Warm Up: 1 min each Joint rotations Reach thrus Squat to lunge Cross jacks Disco kazak squats Workout: Buy in: 100 Bunny hops 40-20-30x3R: Squat swings - OH squats Press jacks - Plank rows In-out jump squat - Push ups Weighted cross sit ups - Get ups/Hollow rock Cash out: 30 Burpees

Light Speed 03/28/23

03/28/23 Light Speed Equipment: KB, Slamball or DBs Warm UP: 30 sec each x 3R: Over under Walkouts Squat Burpee Workout: AMRAP 7: 20 KB swings 10 Santana push ups 50 High knees 20 Slamballs 10 Biceps curl lunge 50 Jump rope 20 Sumo squat high pull 10 OH sit ups 50 Toe taps

Power Up! 03/01/23

03/01/23 Power Up! Equipment: Optional Band Warm up: Over under fence Side leg lifts Fire hydrant circles 20-20-20x3R: Monster walk - Kazak squats - Butt kicks Workout: 30-30-30x3R: Squats - BO leg pulse L - R 1 min Wall sit knee abductions 30-30-30x3R: Leg opening rainbow - Clamshell lifts L - R 1 min Plié squat pulse 30-30-30x3R: Mountain climbers - Plank leg rainbow L - R 1 min Boat pose leg lifts

Power Up! 03/08/23

03/08/23 Power Up Equipment: DBs, Bar Warm Up: 20 each: Knee circles Squats Lunges Boot strappers Squat jacks Workout: 45-15 Circuit 4R: Skaters 3-pulse Split squat L 3-pulse Split squat R VMO squat Sumo deadlift 180 jump squat

Power Up 03/08/23

03/08/23 Power Up Equipment: DBs, Bar Warm Up: 20 each: Knee circles Squats Lunges Boot strappers Squat jacks Workout: 45-15 Circuit 4R: Skaters 3-pulse Split squat L 3-pulse Split squat R VMO squat Sumo deadlift 180 jump squat

Power Up 03/15/23

03/15/23 
Power Up Equipment: DBs / Bar Warm Up: 3 x 30-30-30-30 
Side squats
 Quick feet Squat to good morning Front, side, back leg lift Workout: 5 Min. AMRAP: 12 each
 Good Mornings 
 Cossack squats/s
 Seated DB knee extensions 40/20 4R
 Squat leg lift Split pulses
 Sg leg Glute bridges 
 Sg leg calf raises bent knee 1min jog (No rest between rounds)

Power Up 03/22/23

03/22/23 Power Up! Equipment: Heavy DBs or KB Warm Up: 10 each: Glute bridge 90-90 rotations Over under fence JB lunges Up downs Workout: 3 Rounds of each - 1 min : Weighted side leg lifts L Weighted side leg lifts R Weighted 3-pulse squat 3 Rounds of each - 1 min : SL deadlift to side lunge L SL deadlift to side lunge R Bootstrapper + jump squat

Power Up 03/29/23

03/29/23 Power Up! Equipment: heavy weights Warm Up: 5 mins cap: 3R 10 GMs 10 Squat front kick 5 Boot strappers Workout: 30-30-30-30x4R: Squat on toes - Squat pulse -Wall sprint Curtsy lunge to Squat L - R - In-out jump squat Split squat knee extension L - R - Split jacks

Lift Off 03/02/23

03/02/23 LIFT OFF Equipment: DBs, Body Bar (Optional ), Dowel/Stick/Band for warm up WARM UP: 2 Rounds: 10 Pass Thrus 10 Around the World 10 Behind Neck Press 10 Squats 10 Back Lunges WORKOUT: 40/20 x3 Using Bar/DB: Good Morning / SL DL B.N. Press / Press OHS / Switch at 20 sec. 40/20 x3 Using Single Arm DB: Split Squat Thruster Left Split Squat Thruster Right Jump Squats THEN... 1 Minute - Sit ups Rest 30 sec. 1 Minute - Push Ups Rest 30 sec. 1 Minute - Air Squats Count Total Reps

Lift Off 03/09/23

03/09/23 LIFT OFF Equipment: DBs or Bar Warm Up 5 Min to complete 3R 21 Air Squats 15 Sit Ups 9 Push Ups W/ time left over: Plank or Hollow Hold Workout 1-1-:30-:30 min each 3R Single Leg DL 30/30 High Pull Squat Hold REST 1-1-:30-:30 min each 3R Clusters Straight Arm Sit Up 30/30 Jog REST 1-1-:30-:30 min each 3R Trunk Rotation Press Knees to Chest Hollow Rock REST

Lift Off 03/16/23

03/16/23 
LIFT OFF 
Equipment: Bar or DBs, dowel or rubber band Warm Up: Dowel warm up
 Pass Thrus
 Behind the Neck Press
 OH Squat
 Squat Press
 Push Ups
 Go through thrusters, power cleans, push press WORKOUT: Search max reps:
 1min thrusters
 1min rest
 1 min power cleans
 1min rest
 1 min push press Rest Then:
 EMOM 20 mins:
 50% thrusters + Jump Rope 
50% power cleans + air squats
 50% push press + FB crunches
 Rest

Lift Off 03/23/23

03/23/23 Lift Off Equipment: Heavy DBs or KB, Bar, Dowel Warm Up: 30 Secs Jog Squats Jump Rope Jumping Jacks with Dowel: Pass Thru Deadlift Extensions Snatch High Pull Muscle Snatch OHS Clean Extensions Clean High Pull Muscle Cleans Front Squats Workout: 3R of: AMRAP 3 4 Snatches (2x2) 2 OHS 1 Burpee AMRAP 3 2 DL 2 Hang Power Cleans 2 Front Squats Then: 2 Min Hold Single Leg Balance

Lift Off 03/30/23

03/30/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs Jog Squats Jump Rope Jumping Jacks with Dowel: Pass Thru Muscle Snatch OHS Muscle Cleans Front Squats 30 Secs Jog Squats Jump Rope Jumping Jacks Workout: 30-30-30-30 4R Kneeling Snatch Kneeling Snatch to stand Kneeling Snatch to stand to OHS 30-30-30-30 4R Kneeling Clean Kneeling Clean to Split SQ Kneeling Clean to Split SQ to Press 30-30-30 4R Tibial Raises Achilles Raises Step Downs

Arm Strong 03/03/23

03/03/23 Arm Strong Equipment: DBs Warm up: 1 min each Inchworms Scorpions Lat stretch Large circles JB lunges Crab to bear Up downs Workout: 45-15x3R: Biceps + OH Hay bailers 3-pulse push ups Seated SA triceps extensions Chest press crunch Lat pull to cross sit up Plank row burpees Butterfly jacks

Arm Strong 03/10/23

03/10/23 Arm Strong Equipment: DBs Warm Up: Arm circles Swimming Reach thrus Runner lunge rotations 2 mins AMRAP: 20 punches 10 squat elbow to knee Workout: 1.5 MOM - 30 sec rest 4R: 10 Biceps curls + serving platter 20 Kickbacks + step backs 20 Seated Figure 8 10 Chest fly + chest press 20 Cross abduction 15 BO rows Then: Cross jacks Shoulder taps BO arm pulse Split jacks

Arm Strong 03/17/23

03/17/23 Arm Strong Equipment: Light and Heavy DBs Warm Up: All four: scapular push ups, half dive bombers, elbow reach ups Then 20-20-20 x 3: Inchworms - Push ups - Jumping jacks Workout: 30-30-30-30x4: SA swing L - R - Biceps curl + Arn. Press SA snatch L - R - BO wide row Windmill L - R - Triceps extensions

Arm Strong 03/24/23

03/24/23 Arm Strong Equipment: DBs Warm Up: Arm circles Swimming Runner lunge reach ups Squat lat reach Spell your name with DB Workout: EMOM 6: 10 Chest press leg lifts + 10 SA chest flys 3 Inchworms + 5 Shoulder tap push ups EMOM 6: 20 Side DB raise lunge 10 Triceps extensions + Heartbeat EMOM 6: 10 BO row + high pull 30 Dynamic side rotations

Arm Strong 03/31/23

03/31/23 Arm Strong Equipment: DBs and a bench Warm Up: 1 min each Reach thrus Inchworms Scapular push ups Sit ups Slow deadbugs Workout: 1.5 MOM x 3R: 15 Triceps dips 12 Biceps curls Then: Scapular push ups 15 Chest press 12 Chest fly crunch Then: Slow deadbugs 15 BO rows 12 BO flys Then: Reach thrus

Big Bang 03/04/23

03/04/23 Big Bang Equipment: DBs and optional Slamball Warm up: 4 mins ladder: 5-4-3-2-1: Squats - Frog jumps - Burpees Workout: 2MOMx4R(no rest): 20 Slamballs 10 Kazak squats + 4 punches 30 Russian Rainbows 20 Shoulder squats 20 SL deadlift rows 10 Superhero push ups/DB to feet + V-ups

Big Bang 03/11/23

03/11/23 Big Bang Equipment: DBs, KB or barbell Warm Up: of your choice or: 10 of each: Squats Lunges Up downs Push ups Superheros Workout: Count how long it takes you to complete: 4 rounds of: 15 Sumo deadlift high pull 20 Front lunges with weights 25 Jackknives 30 Reptile knee tucks

Big Bang 03/18/23

03/18/23 Big Bang Equipment: Heavy dbs or KB Warm up: chipper 100 Jog 80 Bicycle 60 Monster walk 40 Push up pulses 20 Sit ups Workout: AMRAP 10: 6-8-10… of: x10 jump rope OH alt. lunges Jump walk back 2 mins rest AMRAP 10: 10-12-14… of: Sumo high pull Sit up rainbow Volleyball shuffle

Big Bang 03/25/23

03/25/23 BIG BANG Equipment: Heavy weights Warm Up: EMOM 6: 1 each Squat - Up down - Push up (+1 each round). Then: cardio of choice. Workout: 7 mins AMRAP: 10 Supine leg circles 10 Weighted jackknives 10 Sit ups OH press 30 High knees (+10 each round) 8 mins AMRAP: 5 Deadlifts 5 Cleans 5 Thrusters 30 Jump rope (+10 each round) 7 mins AMRAP: 5 Up downs 5 Push ups 5 Frog jumps 30 Skaters

Big Bang 04/01/23

04/01/23 Big Bang Equipment: DBs and/or Bar Warm up: 7 Min Cap- 3R 24 Jacks 21 Squats 15 Sit Ups 9 Push Ups/ Chest Fly Time Remaining: FB Crunch Hold Workout: 40/20 3R Single Arm Press Sumo Squat Bicep Curls 1-1-:30:30 3R Clusters Front Squat Back Lunge Jump Rope Rest AMRAP 9 30 Swings 20 Sumo DL High Pull 10 Tuck Jumps/Squat Jumps 05 Devil Press/Burpees

Big Bang 04/08/23

04/08/23 BIG BANG Equipment: DBs or Light Bar Warm Up: 30-30 2R: Sit up punch - Frog jumps Squat - High knees Workout: EMOM 3R 20 KTC 15 Squat Front Raise 15 Row to Press EMOM 3R 16 Walking OH lunges 60 Jump rope 15 High Pull to Heartbeat EMOM 3R 20 V-ups 5 Burpees

Big Bang 04/15/23

04/15/23 Big Bang Equipment: Heavy DBs or Barbell Warm Up: Tabata 6: Good mornings to squat Up downs Push ups Penguin taps Workout: CAP 25 5 Rounds of: 20 Goblet Lunges 10 Burpees 30 DB to Feet sit ups Then: AMRAP Ladder 1-2-3-…10-9-8-…1: Clean - Front squat - Push press

Big Bang 04/22/23

04/22/23 Big Bang Equipment: heavy DBs Warm Up: Tabata 8 mins: Pr. Squat + high knee Commando planks Sit up twist Up downs/inchworms Workout: 2MOM x 3R : 16 Diagonal chest flys 6 Get ups + pistol squat Then: Push up pulses 6 Jump walk back 10 Kazak + Sumo squat Then: Penguin taps 10 SA OH squat + lunge 6 Push up toe touch Then: Crunches

Big Bang 04/29/23

04/29/23 Big Bang Equipment: DBs, Bar (Optional) Warm Up: 8Min: 3R of 20 Squats 10 Sit ups 5 Push Ups 30 sec Jog Time Remaining: Plank Workout: 6 Mins AMRAP 50 Jump rope 10 clean + lunge 3 Front back jump burpees 6 mins Tabata: Skiers Thrusters 6 Mins AMRAP 30 Russian Twists 10 Seated Arnold Press 16 Alternating Single Leg Glute Bridges 6 mins Tabata: Sumo Jump Squats Push Up Pulses

Nuclear Core 04/03/23

04/03/23 NUCLEAR CORE Equipment: Bodyweight Warm up: Cat-camel Runner lunge stretches Then: 20-20-20x3: Squat front kick - Inchworms - Bicycles Workout: 30-30-30x3R: Deadbugs - reverse deadbugs Side plank hip raise L - R Jackknives - Hollow rock/Get ups Elbow to knee crunch L - R Up downs - Knee tucks

Nuclear Core 04/10/23

04/10/23 NUCLEAR CORE Equipment: DBs or Slamball Warm Up: 5 mins cap: 4-3-2-1: Inchworms Superheros Star crunches x10 Bicycles Workout: 40-20 x 3R: Sit up heartbeat Ankle taps 40-20 x 3R: Cross sit up Russian rainbow 40-20 x 3R: Side V-ups Tick tocks 40-20 x 3R: DB to feet Seated double circle

Nuclear Core 04/17/23

04/17/23 NUCLEAR CORE Equipment: any weight, optional band Warm Up: Cat-camel D.dog step outs Over under fence 20-20-20 x 2R: Press jacks - Jackknives - Knee tucks Workout: 45-15 x 3R: Band Bicycles Sit up heartbeat Band Flutter kicks 5 mins AMRAP: 10 Downward dog knee tucks 5 Superhero push ups 10 Seated leg rainbows 45-15 x 3R: Band Tabletop cross crunch Get ups/hollow rock Band scissors

Nuclear Core 04/24/23

04/24/23 Nuclear Core Equipment: Bodyweight Warm Up: 30 sec each: Crunch hold Glute bridge Boat pose hold Sit ups Mountain climbers Plank hold Knee tucks Superheros Workout: 3R Circuit EMOM: 15 3-pulse crunches 20 Leg lifts side to side 30 Side plank leg swings 20 Little Mermaids 40 Seated bicycles 20 SA knee + ankle reach 8 Peek-a-boo crunch + V-up

Light Speed 04/04/23

04/04/23 Light Speed Equipment: medium weights Warm UP: Tabata 6 Bearcrawl Duck walk Jump rope JB lunges Workout: 45-15 x 4R: Jack burpees Side lunge high knee 3-pulse push ups 2 mins AMRAP: 10 Skaters 4 Commando planks 45-15 x 4R: SL deadlift + row Thrusters

Light Speed 04/11/23

04/11/23 Light Speed Equipment: DBs Warm Up: 20 secs each 3R Jog Jump Rope Good Mornings Squats Cossack Squats Push Up Pulse Workout: 30 secs 3R Triceps Kickbacks Romanian deadlift Split jacks Downward dog push ups Rest 30 secs 3R Front + side kick L Front + side kick R Shoulder squats Russian twist Rest 30 secs 3R Amer. KB swings Side lunge biceps curl L Side lunge biceps curl R Snow angels Rest

Light Speed 04/18/23

04/18/23 Light Speed Equipment: Bodyweight Warm Up: EMOM 5: 5 sit ups - 4 push ups - 3 frog jumps Then: Jog Squat walk Inchworms Jump rope Plank hold Workout: 30-30-30-30 x 3R: Skaters - Push ups - Jump squats Then: 1 min wall sprint Jump side lunge - Plank jacks - Reverse deadbugs Then: 1 min wall sprint Toe touch/Cross sit ups - Squat front kick - OH high knees Then: 1 min wall sprint

Light Speed 04/25/23

04/25/23 Light Speed Equipment: Light Weight Warm Up: 30 sec each Jog Over under the fence Inchworms Push ups Boot strappers Jumping jacks Workout: Tabata 4 mins: 3-pulse jump squat - DB punches 2 mins AMRAP: 10 Plank back taps - 10 Skiers Tabata 4 mins: Crab walkouts - Front hold back lunges 2 mins AMRAP: 10 Ankle sit ups - 10 Cross jacks Tabata 4 mins: Jump squat reach down - DB reach backs 2 mins AMRAP: 10 DB Frankensteins - 10 Plank salutes

Power Up 04/05/23

04/05/23 Power Up! Equipment: Heavy weights Warm Up: 20 each: Glute bridge Fire circles KTC Reptile knee tucks Squat jacks Workout: Tabata 6: Squat-lunge rotations Plié raises Skipping KOT raises Tabata 6: Front squat Str. Leg deadlift Lunges Kazak squats Tabata 6: Cross jump squat Squat side leg lift VMO pulse Quick feet 2 Min: Wall Sit

Power Up 04/12/23

04/12/23 Power Up! Equipment: weights, optional bands Warm Up: 90-90 rotations Runner lunge to hams stretch Deep side lunge Then: 20-20-20 x 2R: Front - side - back leg lift Glute bridge - GB walkout - Scissors Workout: AMRAP 6 10 Squat + lunge 30 Band kickbacks Then: 1 min Bootstrappers AMRAP 6 10 Slow str. Leg deadlifts 30 Band side rainbows Then: 1 min Quick feet AMRAP 6 10 Deep VMO squats 30 Band adductions Then: 1 min Jump squats

Power Up 04/19/23

04/19/23 Power UP! Equipment: Bench, any weights Warm Up: 5 mins cap: 20 each: Leg kickbacks Sumo squat Knee circles Figure 4 glute bridge Workout: 40-20 x 4R: Bulgarian squat Sumo hold calf raises SL reach down to skip KOT calf raises Shrimp squat

Power Up 04/26/23

04/26/23 Power up! Equipment: optional band and weights Warm Up: Joint warm up GM to squat F, S, B lunge Then: 20-20-20 x 2R: Calf raise - Windmill - Jump squat Workout: 30-30-30 x 4R: Squat side leg lift - Mountain climbers/high knees Quick feet - Squat jacks Glute bridge figure 4 L - R SL deadlift 3-pulse L - R Kazak squat high knee - Front/back jump squat

Lift Off 04/06/23

04/06/23 Lift Off Equipment: DBs or Bar Warm Up: 5 Min AMRAP 25 Squats 6 Lunges 6 Good Mornings 6 Push Ups 25 Jump Rope Workout: 40/20 Circuit Dead Lift Bird Dogs Hang Power Snatches (alt) Press Jacks Hang Power Clean + Press Dead Bugs Sumo Bicep Curls Rest

Lift Off 04/13/23

04/13/23 LIFT OFF Equipment: DBs or Barbell, Dowel Warm up: Pass thrus OH press Squat BN press in squat Deadlift high pull Clean + press Front Squat Workout: 40-20 x 3R: SA Snatch + OH lunge Weighted Flutter Kicks 40-20 x 3R: Power cleans + FSQ Skaters 40-20 x 3R: Behind the Neck Press OHS (Bar or Wall) 40/20–30 3R Plank High Knees Rest

Lift Off 04/20/23

04/20/23 Lift Off Equipment: DBs or Barbell, Dowel Warm up: 30 sec 2R Jog Press jacks Squats Push up pulses Then: Dowel warm up Workout: 30-30-30 3R Power snatches Sprints Rest AMRAP 10 8 squat jumps 8 Power cleans 8 press 8 toes to bar/knees to chest 30-30-30 3R Good Mornings /str. Leg dead Lift Squats Rest

Lift Off 04/27/23

04/27/23 Lift Off Equipment: DBs or Barbell, Dowel Warm up: 30 sec 2R Jog Press jacks Squats Push up pulses Good Mornings Then: Dowel warm up Workout: AMRAP 10 30 sec Jump Rope 12 Dead Lifts 9 Hang Squat Cleans 6 Push Jerks EMOM 10 Min (2 light, 1 heavy) 2(1) Power snatches 2(1) OHS 2(1) Power Snatch + OHS 2 Burpees

Arm Strong 04/07/23

04/07/23 Arm Strong Equipment: Heavy DBs, optional KB and/or Slamball Warm Up: 10 each: Windmills Swimming Scorpions Half dive bombers 60 Press jacks Workout: 3R x EMOM Circuit: 25 DB abductions jacks 15 Seated triceps extensions 20 Rows 25 KB swings 10 Biceps curls + High pull 20 Narrow chest press 25 Skiers/slamballs

Arm Strong 04/14/23

04/14/23 ARM STRONG Equipment: DBs ​Warm Up: Wrist warm up Elbow reach ups 20-20 x 2R: Reach thrus Squat lat reach 20-20 x 2R: Sit up twist Crab walk Workout: 2MOM x 3R: 20 Lunge hold rainbows 10 Biceps curl + heartbeat Then: for count push ups/ heavy chest press 2MOM x 3R: 10 circle triceps extensions 5 Plank row + BO row Then: for count Cross jacks 2MOM x 3R: 15 side elbow extensions 40 Shoulder taps in bear crawl Then: for count triceps kickbacks

Arm Strong 04/21/23

04/21/23 ARM STRONG Equipment: DBs WARM UP: Wrist warm up 30 Secs 2R Deep squat reach ups Crab Bridges Dips Low Plank WORKOUT: 40-20-30 x 3R: Wide Rows - Rainbows Triceps kickback - str.arm pulses Pike push up - press jacks Biceps curls - abductions Thrusters - Figure 8

Arm Strong 04/28/23

04/28/23 Arm Strong Equipment: Heavy DBs Warm Up: Ladder: cap 5 mins 1-2-3-…: Swimming Reach thrus Inchworms Push ups Push up pulses Workout: 40-20 x 4R: 5 Biceps curls Then: SA BO Rows Sumo SA High Pull 8 Chest presses Then: SA Chest flys SA Lat pull 5 OH triceps extensions Then: SA Triceps kickbacks SA BO flys

Nuclear Core 05/01/23

05/01/23 Nuclear Core Equipment: DBs Warm Up: 1 min each Cat camel All four elbow reaches SL dive bombers Downward dog step outs Supine lat reaches Supine leg circles Circle jackknives Workout: Circuit 45-15 x 3: Glute bridge march Sit up alt. OH press Side plank arm driver Reverse scissors Plank sawing Russian twist Leg rainbows

Nuclear Core 05/08/23

05/08/23 Nuclear Core Equipment: Bodyweight Warm up: Dynamic stretches Tabata 6 Crunch hold 1-2-3 Crunch Plank step outs Cross knee tucks Workout: EMOM 2: 60 Elbow plank leg pulse - 50 Crunch pulses 20 Sit ups - 30 Side crunches 30 Side plank hip raises - 30 Elbow plank hip twists Then: Flutter kicks FB crunches Hollow hold

Nuclear Core 05/15/23

05/15/23 Nuclear Core Equipment: DBs or slamball Warm Up: 20-20-20 x 2R: GM - Over under fence - Skaters Crunch - leg lift - bicycles Workout: 40-20-30 x 3r: Cross sit ups - Deadbugs Plank db push/pull - Plank jacks Tabletop cross crunches - Seated row Lying DB KTC - Boat pose Haybailers - squat hold heartbeat

Nuclear Core 05/22/23

05/22/23 NUCLEAR CORE Equipment: light DBs Warm Up: 1 min each Cross Jacks Reach Thrus 007 Lunges 30-30-30 x 2R: 1-2-3 crunch - Slow dead bugs - Bicycles Workout: 40-20 x 3R: DB Flutter Kicks Elbow Plank Leg Lifts 40-20 x 3R: DB Super Heroes DB Russian Twists 40-20 x 3R: DB Bird Dogs Standing Front Hold 40-20 x 3R: DB 007 Lunges Hay Bailers

Light Speed 05/02/23

05/02/23 Light Speed Equipment: DBs, optional slamball or KB Warm Up: 20-20-20-20x3R:
GM to squat Jumping jacks Superhero Ws Workout: EMOM 9 mins: 15 Skiers 6 Push up + 4 knee tucks 15 Wallballs/Thrusters Then: Jog Bunny hops Skaters 4 mins AMRAP: 2-4-6-…: Sit ups Get ups Squats EMOM 9 mins: 20 Jump lunges 20 DB swings 20 Side plank walk Then: DB punches Front kicks Split jacks

Light Speed 05/09/23

05/09/23 Light Speed Equipment: KB or DBs Warm up: 30 sec each x 2R: Half-dive bombers Frog jumps Windmills Wide push ups Workout: 40-20 x 3R: Goblet squat + heartbeat Skaters Dive bombers KB swings Volleyball shuffle Mountain climbers Side lunge + front kick Bearcrawl jacks Figure 8

Light Speed 05/16/23

05/16/23 Light Speed Equipment: Bodyweight Warm Up: 30 sec each: Jog Prisoner squats Reach thrus Inchworms Scorpions Back lunge front reach High knees Workout: 45-15 x 3R: Squat kickbacks Knee tucks Back lunge cross high knee 3-pulse crunch Kazak Bootstrappers Shoulder tap push ups

Light Speed 05/23/23

05/23/23 Light Speed Equipment: Slamball or dbs Warm up: Arm Circles Then: 30 Sec. 2R Jog Jumping Jacks Squat to Lunge Predator Jacks Workout: 30-30-30-30 3R: Squat reach down - Bear ball roll - Skaters OH squat - Swings - OH high knees Glute bridge - Sit ups - KTC Heartbeat back lunge - Plank side roll - Toe taps

Light Speed 05/30/23

05/30/23 Light Speed Equipment: DBs Warm Up: EMOM 5: 1 Inchworm - 3 Push ups - 5 Deep squats Time Remaining: Run Workout: Tabata 8: Squat side leg lift Skiers Sumo hold punches DB circles Tabata 6: Sit up OH press DB to feet Tick tocks Ankle taps Tabata 8: Back lunge front reach L Back lunge front reach R DB rainbows Star jacks

Power Up 04/03/23

05/03/23 Power Up! Equipment: heavy weights, bench Warm up: 30 Secs 2R Over under Frankensteins Monster walk Squat Pulses Jog Workout: 30-30-30-30 x 3R: Front squat - Walking lunges - Calf raises Box jumps/step ups/Toe taps - Bulgarian squat L - R Curtsy lunge + SL Dead Lift L - R - Str.leg deadlifts Quick feet - Squat-lunge rotations - Squat hold

Power Up 05/10/23

05/10/23 Power Up! Equipment: Any weight Warm Up: 30 sec. 2R Jog Jump Rope Sumo Squats Good morning Lunges Workout: AMRAP 10 mins: 40 Glute bridge pulses 30 Side leg lifts 20 Kazak squats 10 Boot strappers AMRAP 8 mins: 30 Plié pulses 20 Lunges 10 Deadlift to squat AMRAP 6 mins: 20 KOT raises 5 OH squats

Power Up! 05/17/23

05/17/23 POWER UP! Equipment: Any weight Warm Up: 1 Min each: Jog Jumping Jacks Squats Butt Kickers Lunges Leg Swings Workout: AMRAP 5 Min 5 Goblet Squats 20 Calf Raises AMRAP 5 Min 10 Back Lunge Step Ups 20 Skaters AMRAP 5 Min 5 Straight Leg Dead Lift 30 Lunge pulses per side AMRAP 5 Min 10 VMO Squats 10 Skips After each AMRAP: 1 Min Wall Sit/ Squat Hold

Power Up! 05/24/23

05/24/23 Power Up! Equipment: optional band and any weights Warm Up: cap 5 mins 20 each: Fire hydrants Bearcrawl to plank 10 each: Boot strappers F, S, B leg raises Workout: AMRAP 7 mins: 40 Kickbacks 10 3-pulse jump lunge 30 sec quick feet AMRAP 7 mins: 30 Side rainbows 20 Russian dance 10 Squat to deadlift AMRAP 7 mins: 30 Figure 4 glute bridges 10 Front + back lunge 20 Cross jump squats

Power Up! 05/31/23

05/31/23 Power Up! Equipment: any weights Warm Up: 6 mins cap: 3R 10 GMs 10 Squat 5 Boot strappers Time remaining: Jacks Workout: 30-30-30-30x4R: 3-Pulse Split Squat L - R - St. L DL to Squats Squat on toes - Squat pulse -Wall sprint Curtsy lunge to Squat L - R - In-out jump squat

Lift Off 05/04/23

05/04/23 Lift Off Equipment: DBs or Barbell, Dowel Warm up: 30 sec 2R Jump Rope Cross Jacks Squats Back Lunges Good Mornings Chest Pulses Then: Dowel warm up Workout: 40/20 circuit 3R In/Out tap Jumps SQ Dead Lifts to Extensions High Pulls Muscle Clean to Front Squat Push Press Snatch Balance with Dowel Squat Press Power snatches + Lunges

Lift Off 05/11/23

05/11/23 Lift Off Equipment: DBs or Barbell, Dowel Warm up: 30 sec 2R Jog Press jacks Squats Good Mornings Kazak Squats Push up pulses Then: Dowel warm up Workout: EMOM 10 Min (+1 Ladder) Power snatches +2 OHS Remaining Time: Hold OHS EMOM 10 (+1 Ladder) Power Clean- Press +2 FSQ Remaining Time: No Push Up Burpee

Lift Off 05/18/23

05/18/23 Lift Off Equipment: DBs or Barbell, Dowel Warm up: 30 sec 2R Jog Press jacks Squats Good Mornings Kazak Squats Push up pulses Then: Dowel warm up Workout: 45-15 Circuit 4R Snatches Clean & Jerk Front Squats Romanian Dead Lift
Bent Over Rows Rest

Lift Off 05/25/23

05/25/23 Lift Off Equipment: DBs or Barbell, Dowel Warm up: 30 sec 2R Jog Press jacks Squats Good Mornings Kazak Squats Push up pulses Then: Dowel warm up Workout: 40/20 4R Hang Snatch Inchworms Muscle Cleans EMOM 10 DeadLift 10-1 Thrusters 1-10

Arm Strong 05/05/23

05/05/23 Arm Strong Equipment: Warm Up: Wrists Large circle Swimming 20-20-20 x 3R: Inchworm - Push up pulse - Predator jacks Workout: EMOM Circuit 3 rounds 20 Side db raises 20 triceps kickbacks 10 Chest fly + Lat pulls 15 Pike push up 20 Skull crushers 10 Front raise + abduction 20 Rotational biceps curls

Arm Strong 05/12/23

05/12/23 Arm Strong Equipment: Light DBs Warm Up: 30 Secs 2R Arm Circles Swimming all 4 elbow reach ups cat-camel Chest Pulses Workout: 30-30-30-30 4R Sit up rainbow Alt OH press Glute bridge press to Fly 30-30-30-30 4R High pull + front raise Triceps kickbacks Spider-Man pull 30-30-30-30 4R Diagonal BO flys Superhero push ups Crab pulses

Arm Strong 05/19/23

05/19/23 Arm Strong Equipment: DBs, bench Warm Up: Arm circles Lat reach Wall slides 30-30-30 x 2R: Windmill - Downward dog step outs - Predator jacks Workout: EMOM 9: 10 Triceps kickback + OH Press 6 Bird-dog push ups 10 DB abductions + 8 hammer curls EMOM 6: 16 Wide push ups 20 Push presses EMOM 9: 10 Reptile push ups 20 BO flys 20 Triceps dips

Arm Strong 05/26/23

05/26/23 ARM STRONG Equipment: DBs Warm UP: Shoulder and wrist mobility 30-30-30x3R: SL reaches Over under Push up + knee tucks Workout: 2MOM 3R: 10 Push ups+ 8 Biceps curl + abduction 2MOM 3R: 10 DB Breast stroke 8 Front - side - BO flys 2MOM 3R: 10 3-pulse triceps kickbacks 8 BO + Wide rows Time Remaining: Shoulder taps Crab walk/dip hold Thruster jacks

Big Bang 05/06/23

05/06/23 Big Bang Equipment: Heavy DBs or KB Warm Up: EMOM 5: 3 Reach thrus - 4 JB lunges - 5 Jump squats: Then: Jump. Jacks Jog Shuffle Skips Press jacks Workout: AMRAP 6 10 Shoulder squats 10 Jackknives 50 Jump rope Then: 1 min max Skiers for count 16 SA snatch 16 Lunge biceps curls 50 OH high knees Then: 1 min max Swings for count 10 Rows to Press 10 Leg lift + butt lift 5 Burpees Then: 1 min max Skaters for count

Big Bang 05/12/23

05/12/23 Big Bang Equipment: DBs Warm Up: 30 secs 2R High Knees Arm Circles Squats Jumping Jacks Lunges Mountain Climbers Workout: 40/20 Circuit 3R DB Thrusters Renegade Rows (Row/abductions) Back Lunge Bicep Curls DB Squat Jumps DB Plank shoulder taps (bent over Alt. Front raises) DB Russian Twists Devil Press (Burpees) Rest

Big Bang 05/20/23

05/20/23 BIG BANG Equipment: Dbs Warm up: 30 Secs. 2R Jog Squat Good Mornings Then: Tabata 20/10 4Min Jump Rope Up Downs Workout: 7 mins each 1 min Jackknives then AMRAP of: 12 Deadlift to side lunge 20 Str. Leg OH sit ups 7 mins each 1 min Get ups/hollow rock then AMRAP of: 20 Splusters 20 Side crunch to V-up 7 mins each 1 min Ankle taps then AMRAP of: 15 Squat + halo 20 SL sit ups

Lift Off 06/01/23

06/01/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 1 Min each: Jog Jump Rope Good Mornings Squats Pass Thru Muscle Snatch Behind the Neck Press OHS Workout: 40/20 Circuit 4R: Kneeling Snatches Behind the Neck Press Log Cutter Volleyball Shuffle Rest 30-30-30 3R Tibial Raises Calf Raises

Lift Off 06/08/23

06/08/23 Lift Off Equipment: Bar or DBs, Dowel or Band Warm UP: 30-30-30 x 2R: Push ups - Squats Dowel/band warm up Workout: Partner workout: 5 mins AMRAP (1 min each 1st movement) Jump rope - 10 Squat Clean + OH press Plank hold - 10 SA Snatch + OH squat Jacks- 10 Thruster + 2 OH lunges Sit ups - 20 SDHP

Lift Off 06/15/23

06/15/23 LIFT OFF Equipment: DBs or Bar, Dowel WARM UP: 2 Rounds:
10 Pass Thrus
10 Around the World
10 Behind Neck Press
10 Squats
10 Back Lunges 10 OHS WORKOUT: 40/20 3R: Hang Power Snatch + Back Lunges Back Squats Snatch Balance EMOM 8 min 15 Hang Power Cleans THEN...
1 Minute - Sit ups
Rest 30 sec.
1 Minute - Push Ups
Rest 30 sec.
1 Minute - Air Squats
Count Total Reps

Lift Off 06/22/23

06/22/23 LIFT OFF Equipment: DBs or Bar, Dowel Warmup: 3R 10 Good Morning 10 Dowel Press 10 Air Squats 5 T-Y-I (arm raises) 3 Inchworms Workout: AMRAP 6 14 Alt DB Sn 14 Goblet Sq 14 (28) RDL 7 (14) Up/downs AMRAP 6 12 Tricep Extension 12 Str. Leg Sit Ups 12 Glute Bridges (30 sec Hang) EMOM 10 1 Min AMRAP: HHCl+Fs+3 Strict Press 1 Min Deep Squat Hold

Lift Off 06/29/23

06/29/23 Lift Off Equipment: DBs or Bar, Dowel Warm up: 30 Secs each 2R Squats Good Mornings Jump Rope Quad Stretch/ s Dowel: Pass Thru Press Muscle Snatch Muscle Clean Workout: 20-40-30-30 - 4R High Pull Muscle Snatch Behind Neck Press to OHS Rest 20-40-30-30 - 4R Dead Lift Muscle Clean Press Rest 30-30-30 4R Tibial Raises Death March Figure 4 Stretch

Arm Strong 06/02/23

06/02/23 Arm Strong Equipment: DBs Warm Up: Arm Circles Arm Swings Scapula Push Ups Then: 30-30-30 2R Press Jacks Cross Jacks Push Up Pulses Workout: Circuit: 1 Min or to Failure Rotating Curl to Arnold Press Bent Over Row + Fly Front Raise to Adduction Hammer Curl to Abduction Tricep Kickbacks Underhand Curl to Chicken Wings Tricep Extensions Bent Over Knuckle down curl to Press 2 min rest

Arm Strong 06/09/23

06/09/23 Arm Strong Equipment: DBs Warm Up: Wrist warm up Arm swings Windmills Cross jacks Swimming 30-30-30 x 2R: Sit up punch - Push ups - Split jacks Workout: 40-20 x 3R: Triceps dips/kickbacks Seated (wallsit) biceps curls Wide row 30-30-30-30 x 3R: Little mermaid - Push up pulse - Kneeling rainbows 40-20 x 3R: Standing row + str. Arm back raise SA seated triceps extension Biceps curl pulse

Arm Strong 06/16/23

06/16/23 Arm Strong Equipment: DBs Warm Up: Joint warm up 5 mins cap: 1 min jacks 5 inchworms 10 push ups 5 half diver bombers 10 JB lunges 1 min jump rope Workout: Circuit 40-20 x 3R: SA Row Skiers Y-raise Serving platter + abductions Kickback + punch Chest fly sit up to leg lift Jack burpees

Arm Strong 06/23/23

06/23/23 Arm Strong Equipment: heavy and light dbs Warm Up: Joints Arm circles Windmills Push ups Superhero Ws 3 mins AMRAP: 20 punches - 10 crab pulses - 5 up downs Workout: 30-30-30 x 4R: Seated OH press - Lat pull - Chest press Hammer curls - Cleans - Witches spell Seated front pulses - Diagonal chest fly - Seated Russian rainbows BO row + press jack - Triceps kickbacks - X-raise

Arm Strong 06/30/23

06/30/23 Arm Strong Equipment: dbs Warm Up: 20-20-20 x 2R: Sit up twist - Floor slides - Reverse plank hold/walkout hold Predator jacks - Up downs - Split jacks Workout: EMOM 6: 10 High pull + side raise 8 180-curls + 8 BO rows Then: 1 min push ups 16 SL Triceps dips 20 Canoes Then: 1 min uppercut punches 10 Y-pull + skull crusher 16 Commando planks Then: 1 min rear hold

Big Bang 06/03/23

06/03/23 BIG BANG Equipment: DBs, KB or barbell Warm Up: 30 sec each 2R: Dynamic leg stretches Downward dog step outs Push up arm circle Glute bridge/full bridge Squat to side lunge Knee tucks 3-pulse jump squat Workout: EMOM 10: 16 Kazak squat OH press 8 Commando push up jacks EMOM 8: 10 V-up + jackknife 8 x 3-Mountain climbers + reach up EMOM 6: 16 Sumo deadlift + Row 20 Lunge hold halos

Big Bang 06/10/23

06/10/23 BIG BANG Equipment: DBs Warm Up: 7 Min Cap: 10-8-6-4-2 Squats Push Ups Situps x10 Quick Feet Workout: 6 mins EMOM: 15 deadlifts 20 push presses 8 mins AMRAP: 50 Jump rope 5 Man makers 10 BO rows 6 mins EMOM: 7 Burpees 40 Russian twists

Big Bang 06/17/23

06/17/23 Big Bang Equipment: KBs or DBs, Bar Optional Warm Up: 1Min each Jog Squat Good Mornings Calf Raises Reach Thrus Back Lunges Workout: 25 mins cap: 2 Rounds of: 50 KB or DB swings 40 OH lunges 30 V-ups 20 Squat cleans 10 Devil burpees Then: Ladder 10-20-30-..: Jump rope Bicycle

Big Bang 06/24/23

06/24/23 Big Bang Equipment: DBs, KB or Bar (optional) Warm Up: 1 Min Each: Squat to Lunges Ham Walk High Knees Jump Rope Tabata 4 Min: Jog to Sprint Workout: AMRAP 6: 20 Star Jacks 20 Push Up Pulses 20 Sumo DL High Pull EMOM 6: 12 Sumo Curl to Arnold Press 40/20 3R: Alternating OH Press from Lockout T Holds Back Lunges to OH Press Squat Front Hold

Nuclear Core 06/05/23

06/05/23 Nuclear Core Equipment: any weight Warm Up: 30 sec each x 2R: Large circles Inchworms Superheroes Cross crunch KTC Get ups/hollow rock Workout: 40-20-20 x 4R: 3-pulse crunch - Crunch hold Lying double leg circle - Flutter kick Wood chop - Front hold squat pulse Plank sawing - Reptile knee tucks

Nuclear Core 06/12/23

06/12/23 Nuclear Core Equipment: light DBs Warm Up: 1 min each: Cat-camel Bird-dog Child pose/DD step outs 1-2-3 Sit ups 1-2-3 Leg lifts Workout: 1 min Plank hold Then: 30-30-30-30 x 3R: Cross crunch - FB crunch - Slow lying KTC 1 min Boatpose Then: 30-30-30-30 x 3R: Side to side plank - Side plank arm driver L - R 1 min Superhero hold/pulses Then: 30-30-30-30 x 3R: Kneeling Hay bailers L - R - Kneeling side rotations

Nuclear Core 06/19/23

06/19/23 Nuclear Core Equipment: any weight + light yoga block or cushion Warm Up: 30 sec each x 2R: Plank - Commando planks - Superhero burpees KTC - Jacknives - Sit ups Workout: 30-30-30-30 x 4R: FB crunch - Snow angel - Sit up oh press Side V-Up L - R - Deadbugs 3-pulse crunch - Ankle taps - Yoga block pass

Nuclear Core 06/26/23

06/26/23 Nuclear Core Equipment: Bodyweight Warm up: 10 each: Sit ups glute bridge leg lifts slow dead bugs super heros half dive bombers Then: 3 mins Tabata: Crunch hold Seated bicycles Workout: Circuit 45-15 x 4R: Ankle Sit Up + jackknife Side plank elbow to knee 3 Hollow rocks + get up Lunge hold hay bailers Up and down dead bugs

Light Speed 06/06/23

06/06/23 Light Speed Equipment: light DBs Warm up: 10 each: Prisoner circles Side twists Knee circles Squats Lunges Then: 1 min of bicycles Workout: 45-15 x 3R: 10 Side jump lunge Then: Squat buttkicks DB BO split step backs 6 Ankle sit ups Then: Seated row Up downs 4 Push ups Then: Shuffle reach down Slingshots

Light Speed 06/13/23

06/13/23 Light Speed Equipment: KB or DBs Warm UP: 30 sec each x 3R: Over under Walkouts Jump squat High knee shuffle Workout: 40-20 x 3R: KB swings Side plank walk 40-20 x 3R: Goblet squat + biceps curl Bunny hops 40-20 x 3R: Toe touch 4 Knee tucks + 4 high knees 40-20 x 3R: Side lunge + side kick Clean goblet squat

Light Speed 06/20/23

Light Speed 06/20/23 Equipment: Any Weight (DB, KB, Ball, Bar) Warm Up: 30 Secs 3R Reach thrus Over under Scapular push ups Press jacks Workout: EMOM 6: 20 Slamballs 10 4-point plank taps Then: 1 min cardio EMOM 6: 16 Squat + Halo 30 Jinga Then: 1 min cardio EMOM 6: 20 Wall balls/thrusters 20 Downward dog toe taps Then: 1 min cardio

Light Speed 06/27/23

06/27/23 Light Speed Equipment: light to medium DBs Warm Up: Tabata 6: Inchworms Runner lunge reach ups Jumping jacks Toe touch Workout: 30-30-30-30 x 3R: Thrusters - oh high knees - push up shoulder taps Seated row - mountain climbers - burpees Kickback + heartbeat - front hold side lunge - jump rope Squat front kick - disco lunge L - R

Power Up 06/07/23

06/07/23 POWER UP! Equipment: DBs or Bar Warm UP: 1 min Each: Glute bridge Leg Swings Split Pulses Fire hydrants Boot strappers Workout: 1 min each or failure 4R: BO rear leg raises Front squat KOT raises Str. Leg deadlift Bulgarian Squat Front-back jump squat Wall Sit Rest

Power Up! 06/14/23

06/14/23 Power Up! Equipment: heavy weights, optional band Warm Up: Lying lat reach Glute bridge Leg lifts Clamshells Then: 30-30-30 x 2R: Side squat walk - Squat jacks - Squat on toes Workout: Tabata 8: Squat side leg lift Jump lunge Side leg rainbow L Side leg rainbow R AMRAP 7: 10 Deadlift to squat 12 Front + back lunge 20 Cross jump squats Tabata 6: In-out leg rainbow Figure 4 glute bridge L Figure 4 glute bridge R Reverse scissors

Power Up! 06/21/23

06/21/23 Power Up! Equipment: heavy weights Warm UP: 1 min each: Jog GM Squats Inchworms Lunges Kazak squats High knees Workout: AMRAP 4: 10 Deadlifts 10 Bootstrappers 40-20 x 2R: Fire hydrants Predator jacks 3-pulse back lunge High knee to SL deadlift Bunny hops Front squat Jump walk back AMRAP 4: 10 GM to squat 10 SL rear rainbows

Power Up! 06/28/23

06/28/23 Power Up! Equipment: bodyweight Warm up: 1 min each: Jog Monster walk Lunge rotations Boot strappers Squat knee circle Workout: 1 min each x 3R: Fire hydrant kickbacks Lying leg abduction Glute bridge calf raises 4 mins AMRAP: 10 Plié squats 10 VMO squats 1 min each x 3R: Split pulses SL wall sit KOT raises

Big Bang 07/01/23

07/01/23 Big Bang! Equipment: KB, DBs or Bar Warm Up: 30 Secs 2R Jog Squats Jump Rope T-Y-I Pulses Good Mornings Jumping Jacks 1 Min: Wall Squat Slides Workout: EMOM 8 10 Sumo DL High Pull 4 Goblet Lunges AMRAP 16 Ladder: 4-8-12-8-4-8-etc… Thrusters 8 Push Ups 30 High Knees

Big Bang 07/08/23

07/08/23 Big Bang Equipment: heavy weights, DBs Warm Up: EMOM 6: 10 Squats 10 Plank salutes Then: Jog High knee shuffle Split jacks Workout: AMRAP 7: 10 Shoulder squats 6 Burpees jump overs 16 Volleyball shuffles AMRAP 6: 10 x 3-point reach downs 20 Side plank Frankensteins AMRAP 5: 10 Push up knee tucks 5 x 1-2-3 sit ups AMRAP 4: 10 Back lunge skips 5 Front Squats AMRAP 3: 10 Sumo biceps punches 10 Halos AMRAP 2: 20 Bicycles 10 Hollow rocks AMRAP 1: Thrusters for count

Big Bang 07/15/23

07/15/23 Big Bang Equipment: DBs Warm Up: Tabata 4 Run Jumping Jacks Squats Press Jacks 30 Secs each 2R Reach Thrus Wind Mills Deep Lunge Reach Up to Downward Dog Puppy Pose to Cobra Workout: EMOM 4R 15 DB Dead Lifts 5 Up downs +1 every round 45 Sec Flutter Kicks 24 Squat Jumps 12 Clusters 30 Secs Sprint

Big Bang 07/22/23

07/22/23 Big Bang Equipment: DBs Warm UP: EMOM 6 mins: 10 Good Mornings 8 Lunges Then: Jumping jacks Toe Taps Up downs Workout: 24 mins Ladder 4 Rounds (deduct 10 reps each round): 100 jump rope 60 Squats 50 Sit Ups 40 push ups Then: 1-2-3-…: 2 DBs Dead Lift - Devil press

Big Bang 07/29/23

07/29/23 Big Bang Equipment: DBs Warm Up: 2R x 30 sec Jog Over under Inchworms/sit ups High knees Workout: 10 mins AMRAP: Sumo curl to Arnold press EMOM: 1 burpee 8 mins EMOM 25 Slamballs/Skiers 10 V-ups to jackknife 6 mins 40-20: SA Snatch Superhero push ups

Nuclear Core 07/03/23

07/03/23 Nuclear Core Equipment: Bodyweight Warm Up: 20 each: Cat-camel Elbow reach ups 30-30-30 x 2R: Crunch - leg lift - glute bridge Jumping jacks - Over under fence - high knees Workout: Circuit 45-15 x3R: Plank leg pulse Glute bridge/crab leg raise Star crunch Side plank leg rainbows Bear crawl/bird-dog Double rainbows SL sit ups

Nuclear Core 07/17/23

07/17/23 Nuclear Core Equipment: medium to heavy weight, optional band Warm Up: 6 mins cap: 5 each: Over under - half dive bombers - lying lat stretch 20 each: Crunches - Sit ups - Leg circles - Glute bridge march Workout: 4R x Circuit 40-20: (Band) Knee tucks Lunge hold rotations Leg figure 8 3-point sit ups Side plank (band) clamshells (Weighted )Table top crunch hold

Nuclear Core 07/24/23

07/24/23 Nuclear Core Equipment: Bodyweight Warm Up: Cat-camel Bird-dog Runner lunge stretches Reach thrus Tabata 4 mins: Superheroes - Bicycles Workout: 30-30-30 x 4R: Sit ups - Cross crunch - Reverse dead bugs Burpees - Ankle taps - Crunch hold Flutter kicks - Seated bicycles - Butterfly sit ups Mountain climbers - Plank sawing - Jack knives

Nuclear Core 07/31/23

07/31/23 NUCLEAR CORE Equipment: light weight Warm Up: Joint warm up Half dive bombers D.Dog step outs Windmills 30 sec each (add a new movement each round): Crunch Sit up Jackknife V-up Workout: 30-30-30 Circuit 3R Slow bicycles - Tabletop crunches Bird-dog - Plank jacks Side plank Arm Drivers L - R Scissors - Glute bridge hold knee abductions End of round: 1 min max: 1-2-3 sit ups Superhero pulses Russian twists

Light Speed 07/11/23

07/11/23 Light Speed Cardio Equipment: light DBs Warm up (30 sec x 2 rounds): Jumping jacks Squat + front lunge Windmills Quick feet Knee tucks Workout: 3R circuit (45-15): Toe taps Squat front DB raise Seated bicycles Jacks In/Out Jump Squats DB cross sit ups Side Lunge Jump

07/18/23 Light Speed

07/18/23 Light Speed Equipment: light to medium weight DBs Warm Up: 2R x 30 sec: Arm circles Skaters Inchworms Squat kickback Workout: Tabata 6: J.Squat reach down Squat hold driving wheel Spider-Man push ups (star crunches) Tabata 2: Wall sprint Tabata 6: Prisoner get ups (V-ups) 4-point hops Single arm swing Tabata 2: Penguin taps Tabata 6: Kazak biceps curls Devils burpees DB windmill

Light Speed 07/25/23

07/25/23 LIGHT SPEED Equipment: Light DBs, KB WARM UP: 1 Min: Arm Circles Jump Rope Squats Kazaks Walking Lunges Jumping Jacks WORKOUT: Circuit 3R 45/15 Back Lunge Skips Swing Jumps Shuffle Skiers High Knee Up Downs Swings DB Predators Rest 2 Min

Power Up! 07/05/23

07/05/23 Power Up! Equipment: heavy DBs / KB Warm Up: Tabata 6: Boot strappers Quick feet D.Dog step outs Predator jacks Workout: 1.5 EMOM 4R: 10 Kazak squats 10 Back lunges + Squat 15 Deadlift 20 Squat Jumps 15 KB/DB squat swings 30 Goblet pulses Then: Jump rope Calf raises Skaters Run

Power Up! 07/12/23

07/12/23 Power Up! Equipment: DBs or Bar Warm Up: 30 Secs 2R Jog Jump Rope Ham Walk Back Lunge Kazak Squats Workout: 30-30-30-30 4R Sumo Squats VMO Squats Split Squats 30-30-30-30 4R Pistol Squats (assisted or couch) Kazak Squats Squat Pulses EMOM 6 (ladder): Complex: Dead Lift-Curl-Press-Alt OH Back Lunges Time remaining: Goblet Hold

Power Up 07/19/23

07/19/23 Power Up! Equipment: Any Weight Warm up: 5 mins cap 20 each: Fire hydrants Superheros D.dog step outs Squat jacks Workout: 30-30–30-30 x3R: Str.Leg deadlift - KOT raises - Front squat 3 mins AMRAP: 20 skips - 20 in-out jump squats 30-30–30-30 x3R: Side bent knee raises L - R - Deep sumo squats 3 mins AMRAP: 10 jump lunges - 30 quick feet 30-30–30-30 x3R: Glute bridge - Glute hold knee abduction - Glute pulse 3 mins AMRAP: 10 front-back jumps - 30 jump rope

Power Up 07/26/23

07/26/23 POWER UP! Equipment: DBs/KB, or Bar Warm Up: EMOM 6: 10 Squats 5 GMs Then: Jog High knees Split jacks Workout: 2MOM 3R (30 sec rest): 10 deep pause squats 40 VMO pulses 2MOM 3R (30 sec rest): 10 Slow Str. Leg deadlifts 20 Glute bridge leg abductions 2MOM 3R (30 sec rest): 20 Back leg rainbows 20 Back lunge side leg raise ​ Then: Calf raises Wall sit KOT hold

Lift Off 07/06/23

07/06/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 3R 10 Front/Back Press 10 Front/Back Kicks 10 Good Mornings 10 Squats 10 Pass thrus 10 Muscle Snatch Workout: 20-40-30-30 - 4R High Pull Muscle Snatch (Slow) Snatch balance Rest EMOM 7 (ladder 4—>1—>4) Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (behind neck) Time Remaining: Standing OH Hold 30 secs each 3R Hollow Hold Plank Standing Straddle Tibial Raises

Lift Off 07/13/23

07/13/23 Lift Off Equipment: DBs or Bar Warm Up: 1 Min each Ankle Circles Jump Rope Inch Worms Then: Dowel Warm Up Workout: EMOM 6 3 Snatch High Pulls 3 Hang Power Snatches 3 OHS Burpee EMOM 6 3 Clean High Pulls 3 Hang Power Cleans 3 OH Press Burpee (up ladder optional) 30-30-30-30 3R Hand Release Push Ups Hollow Hold Squats

Lift Off 07/20/23

07/20/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 1 Min each Jog Press Jacks Push Up Pulses Squats Dowel Warm Up: Pass Thru Behind Neck Press OH Squat Squat Press Cuban Press to OHS Workout: 2MOM 5R 12 Cuban Press 10 Hang Power Snatch 6 OH Squat 2MOM 5R 12 Dead Lift 10 Hang Power Cleans 6 Push Press (OPTIONAL: Active rest with remaining time)

Lift Off 07/27/23

07/27/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 1 Min each Cat/Cow T-spine Rotations Cobra to Puppy Downward Dog Step outs Jog Press Jacks Dowel Warm Up: Pass Thru Squats Behind Neck Press OH Squat Squat Press Workout: AMRAP 6 12 Jump Squats 6 Muscle Snatch 6 OH Squat 6 Snatch Balance AMRAP 6 12 Press Jacks 6 Power Cleans 6 Front Squats 6 Press AMRAP 8 Thrusters EMOM 2 Up/Downs Cool Down 3(8+8) Good Mornings/Internal-External Rotations

Arm Strong 07/07/23

07/07/23 Arm Strong Equipment: DBs, optional band Warm Up: Tabata 8 mins: Inchworms Squat punches Reach thrus Burpees Workout: 30-30-30-30x4R: DB Bollywood - Front punches - Rotational biceps curls DBs or Band bird-dog - Side plank walk - BO flys DB jackknife - Seated Biceps - Plank kickback

Arm Strong 07/14/23

07/14/23 Arm Strong Equipment: DBs Warm Up: 2 mins AMRAP: 10 each: Windmills - reach thrus - JB lunges 3 mins AMRAP: 10 each: Press jacks - squat elbow to knee - cross jacks Workout: Tabata 8: Diagonal BO fly Front DB rotations 90 abductions Back DB pulses Tabata 8: Triceps dips/extensions Triceps pulses//hold Seated biceps curls L Seated biceps curls R Tabata 8: Lunge hold floor punch L Lunge hold floor punch R Side extensions Triceps kickback + BO press

Arm Strong 07/21/23

07/21/23 Arm Strong Equipment: DBs Warm Up: Dynamic stretches and joint rotations 30 sec each: Bearcrawl Squat front raise Bear To Crab Cross jacks Workout: Circuit 40/20 4R Sit up biceps curl Front raise to circle 3-pulse triceps kickback Alt BO row Halos 2nd: 10 push up pulses 3rd: 3 V-ups 4th: 2 burpees

07/28/23 Arm Strong

07/28/23 Arm Strong Equipment: light to medium DBs Warm Up: Tabata 6 Chest fly to leg lift Tabletop skull crusher Seated small circles Seated row Workout: 3R x 40-20: Shoulder taps Over-grip biceps curls Windmills Chicken wings 3R x 40-20: BO fly to front raise Alternating Press Triceps extensions Sumo punches

Nuclear Core 08/07/23

08/07/23 Nuclear Core Equipment: any weight Warm Up: 30 seconds X 2 Jumping jacks Squat kick Reptile knee tucks Sit up twist Workout: EMOM 6: 15 Sit up with OH press 25 Plank jacks 30 Seated ankle taps 20 Hollow rocks 20 Star jacks 30 Elbow plank hip twists 40 Tabletop cross crunches 15 Lying weighted KTC

Nuclear Core 08/14/23

Nuclear Core 08/14/23 Equipment: light DBs Warm up: 2R (30/1Min) Reach Thrus Squat + Twist Plank Run Workout: 30-30-30-30 x 4R: Pass between knees 1-2-3 sit ups Get ups/hollow rock 30-30-30-30 x 4R: Front Raise + Twist Up downs Superhero with DBs 30-30-30-30 x 4R: DB. Deadbugs Crunches Scissors

Nuclear Core 08/21/23

08/21/23 Nuclear Core Equipment: light DBs (for warm up only) Warm Up: 30-30-30 x 2R: DB crunch - Sit up punch - Crunch hold flutter kicks DB windmills - Front hold kazak squats - OH high knees Workout: 45-15 x 3R Full body crunch Side plank knee abductions L Side plank knee abductions R Lying leg double circles Spider-Man knee tucks Ankle taps Spider plank hold

Nuclear Core 08/28/23

Nuclear Core 08/28/23 Equipment: DBs Warm Up: 1 Min Jog 2R 5 Min Cap 10 Windmills 10 Reach Thrus 10 Downward Dog to Cobra 5 Inchworms Time Remaining: Jog Workout: 40/20 3R Snow angels Sit up OH press 40/20 3R Full Body Crunch Leg figure 8 6 mins Ladder +1: Crunch - Sit up - Leg lift - Jackknife - V-up

Light Speed 08/01/23

08/01/23 Light Speed Equipment: KB or DBs Warm Up: 3 mins AMRAP: 10 Squats 2 Inchworms 3 mins AMRAP: 10 Jumping jacks 10 Press jacks 10 Split jacks Workout: EMOM Circuit 4R: 20 KB swings 6 Cross sit up + V-up 20 Squat kickback 6 Commando burpees 20 Lunge hold JB heartbeats The rest of time: Jump rope Push ups/Punches Knee tucks/bicycles Volleyball Shuffle (block)

Light Speed 08/08/23

08/08/23 Light Speed Equipment: Light DBs Warm Up: 30 Secs 3R Jog Squats Jump Rope Push Up Pulses Workout: 40/20 3R Skiers Flutter Kicks 40/20 3R Hay Bailers Snow Angels 40/20 3R Clusters Run 2 Min AMRAP 10 Squats 3 Push Ups

Light Speed 08/15/23

Light Speed 08/15/23 Equipment: light DBs Warm up: Arm Swings 3R 30 Secs Jog Squats Lunges Push Up Pulses Workout: 40-20 Circuit 3R w/light dumbbells low impact version Cross Jacks Skiers Press Jacks Squat Swings Split Jacks Clusters Predator Jacks Rest

Light Speed 08/22/23

08/22/23 Light Speed Equipment: light DBs Warm Up: 30 Secs 2R Jog Jump Rope Over Under Inchworm Predator Jacks Workout: 30-30-30 3R Squat punch up - Knee tucks Santana push ups - Press jacks Alt lunge press - Plank jack to jumping jacks Plank row + leg raise - Skiers Sumo hold Front Raise - Skaters 4 EMOM: 16 Squats w/weight - 3 push ups

Light Speed 08/29/23

08/29/23 Light Speed Equipment: Light DBs Warm UP: Tabata 6 Squats Duck walk Cross Jacks JB lunges Workout: 30-30-30-30 4R: burpees Skips 3-pulse push ups Rest 2 mins AMRAP: 10 Skaters 10 Jump Squats 2 mins AMRAP: 10 Skiers 10 Press Jacks 30-30-30-30 4R: DB Battle Rope Squat to Back Lunge High Knees Rest

Power Up! 08/02/23

08/02/23 Power Up! Equipment: DBs, KB or Bar Warm Up: 30 sec 3R Jacks Squats Kazaks Good Mornings Calf Raises Workout: 7 min 3R: 10 3-pulse Split Squat L 10 3-pulse Split Squat R 15 Good Mornings Time Remaining: Boot Strappers 7 min 3R: 10 Single Leg Dead Lift L 10 Single Leg Dead Lift R 15 Front VMO Time Remaining: Wall Sit 7 min 3R: 10 Kazak L 10 Kazak R 15 Sumo DL High Pull Time Remaining: Run

Power Up 08/09/23

08/09/23 Power Up Equipment: any heavy weight Warm Up: 6 mins cap 10 each: Cat-camels Fire hydrants x 2 Plank leg pulses x 4 Boot strappers Jump squats x 2 Workout: 40-20 x 3R: Squat-lunge rotation Single leg deadlift Sumo squat hold + heel raise Front back jump squat Reverse scissors Glute bridge single leg abduction Squat kick back Straight leg deadlift(good mornings) In-out squat jump

Power Up 08/16/23

08/16/23 Power Up! Equipment: heavy weights Warm Up: 30 sec each 3R: Good mornings Boot strappers Fire hydrants Squats Squat jacks Workout: 7 mins AMRAP 30 squat-lunge rotations 20 side leg rainbows 30 BO kickbacks 7 mins AMRAP 20 split squats 10 front-back jump squats 20 single leg deadlifts 7 mins AMRAP 20 sumo heel raises 20 single leg bridge + abductions 10 squat + deadlift

Power Up! 08/23/23

08/23/23 Power Up! Equipment: Bodyweight or DBs Warm Up: Joint rotations 30-30-30: Good mornings - Boot strappers - Squats Squat front reach - Quick feet - Calf raises Workout: EMOM Circuit 4R: 10 x 1.5 Squats 12 Front lunge + high knee 40 Back lunge to curtsy pulse 20 Prisoner squat to good morning 20 Side Jump lunge 2nd round: quick feet 3rd round: squat pulse 4th round: calf raises

Power Up 08/30/23

08/30/23 Power Up! Equipment: heavy weights Warm up: Cat-camels Fire hydrants Samson to hamstring stretch 30-30-30 x2R: Squat front reach Quick feet Split jacks Workout: 2 MOM 3R:
10 Deadlifts 10 Str. Leg Deadlifts 10 Squats Tabata 8: Kazak squat Mountain climbers Wall sit calf raise Wall sit march 2 MOM 3R:
20 Front lunges 20 Split squats

Lift Off 08/03/23

08/03/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 2 R Jog Press Jacks Reach Thrus Lunge + T-Spine Rotation Dowel: Press Behind Neck Press Squats Good Mornings OHS Workout: EMOM 6: 6 each Muscle Snatch Behind Neck Press OHS EMOM 6: 6 each DeadLift High Pulls 1 Burpee EMOM 6: 6 each Power Cleans Front Squats Press AMRAP 2 Min Front Sots Press

Lift Off 08/10/23

Lift Off 09/10/23 Equipment: DBs or Bar WARM UP: Arm Circles Shoulder Circles Squats Good Mornings Squat to Good Mornings Jump Rope Jump Squats Jog in place Press Jacks Over/Under Fence WORKOUT: EMOM 7 min. each Single Arm DB Snatch (2+2)3 Active rest: Jump Rope DB Cleans + Press (2+1)3 Active Rest: OH Hold DB Split Squats (8+8) Active Rest: Run in Place

Lift Off 08/24/23

08/24/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 3R Squats Good Mornings Glute Bridges Hollow Hold Dowel: Pass Thru OHS Snatches Front Rack Cleans Workout: 1 Min Circuit 3R Deadlifts Clean Extensions Cleans Front Squats Strict Press Rest 5 Min AMRAP (Bodyweight) 10 Tibial Raises 12 Knees Over Toes Split Squat

Lift Off 08/31/23

08/31/23 Lift Off: Equipment: DBs or Bar WARM UP: 2R Arm Circles Shoulder Circles Squats Good Mornings Squat to Good Mornings Dowel Warmup WORKOUT: 40/20/30 4R each Snatch High Pull Extensions / Jump Squats Power Snatch / OHS Power Cleans / Press Front Squats / Good Mornings (bodyweight) 2R 10 Tibial Raises 10 KOT (Bodyweight) Splits Squats

Arm Strong 08/04/23

08/04/23 Arm Strong Equipment: light and heavy DBs Warm Up: 30 secs 3R: Arm swings Crab walk Squat lat reach Inchworm Workout: 40-20-30 x 4R: Biceps curl + OH press - DB abductions SL Triceps dips - Hold BO fly + str. Arm abduction - Squat + DB lat stretch SA snatch - Skiers

Arm Strong 08/18/23

08/18/23 Arm Strong Equipment: DBs Warm Up: 1 min each: Arm + shoulder circles Prisoner squat + elbow to knee Swimming Bearcrawl to inchworm Workout: EMOM 8: 12 biceps chicken wing 12 Tricep Kickback to Abduction 30 squat driving wheels 12 Tricep Extensions + Front Raise 12 row+reverse fly 12 push up plus

Arm Strong 08/25/23

08/25/23 Arm Strong Equipment: DBs Warm Up: 1 Min Arm Circles Scapular Push Ups Half Dive Bombers Wrist Stretches Press Workout: 40-20 circuit 3R Rotating Bicep Curls Wide Press Wide Bent Over Row Palm Up Raises + Abductions Standing High Pull Tricep Extensions Low fly Jumping/Press/Cross Jacks

Big Bang 08/05/23

08/05/23 Big Bang Equipment: DBs Warm Up: Reach Thrus Windmills Boot Strappers 30-30-30 3R Jog Predator Step Outs Jump Squats Workout: 1 min max Str. Leg sit ups = N: Then 7 mins AMRAP N/2 each: Thrusters Push ups Bunny hops 1 min max wall sit biceps curls = N: Then 7 mins AMRAP N each: Star jacks Russian twists Kazak squats 1 min max Side lunges = N: Then 7 mins AMRAP N/2 each: Get ups/V-ups Rainbows Tick tocks

Big Bang 08/19/23

08/19/23 Big Bang! Equipment: barbell and ball/DB or heavy DBs Warm Up: 1 min jog 1 min jog + 2 squats each 20 seconds 1 min squats + 2 push ups each 20 seconds 1 min push ups + 2 sit ups each 20 seconds 1 min sit ups + 2 burpees each 20 seconds Workout: 6 AMRAP 20 sit ups 20 air squats 20 heavy chest presses 5 AMRAP 5 thrusters 10 front lunges 15 str leg deadlifts 4 AMRAP 15 ball or dB to feet 15 push ups (triceps extensions) 3 AMRAP 30 Russian twists 15 KTC 2 AMRAP 10 jump squats 10 strict presses (biceps curls) 1 AMRAP Star jacks

Big Bang 08/26/23

Big Bang 08/26/23 Equipment: KB, DBs Warm Up: 30 Secs. 2R Jog Sumo Squats Good Mornings Jump Rope D.Dog Step Outs Cross Arm Swings Workout: Tabata 6 KB lunge Front Back Jump Squats Thrusters Then: 1 min boat pose hold Tabata 6 KB swings Push up pulse D.Dog Toe Touch Then: 1 min bird-dog hold 10 mins to complete 1 burpee Every Minute: 20 Push Ups 25 Sit Ups 30 Squat kick back 35 jumping jacks 40 shoulder taps 45 Knees to Chest 50 Star Jacks Time Remaining: wall sit front hold

Arm Strong 09/01/23

09/01/23 Arm Strong Equipment: DBs Warm Up: All four stretches and rotations 4 mins: 20 Press jacks 10 Runner lunge reach ups 5 push ups Workout: 30-30-30-30 x 3R: SA Biceps curl L - R - Hammer curl + abduction Plank row L - R - Reverse fly Triceps dips - Triceps pulse - Str. Arms rear hold Chest fly L - R - Chest fly hold

Arm Strong 09/08/23

09/08/23 Arm Strong Equipment: DBs Warm Up: 20-20-20 2R Inchworms - D.Dog to cobra - Little mermaid Reach thrus - Over under - Swimming Workout: 8 mins Tabata: Triceps kickback + OH press Rotational biceps curls Butterflys High pull + raise 8 mins Tabata: Seated rows Rainbows Skull crusher + sit up Russian twist 8 mins Tabata: SA Snatch L - R Back lunge/squat + SA press L - R

Arm Strong 09/15/23

09/15/23 Arm Strong Equipment: DBs Warm Up: Joint warm up Tabata 4: Inchworms Half dive-bombers Superhero W Up downs Workout: Tabata 8: Wide row Biceps + OH Push up shoulder taps 4-point punches 1 min each: Triceps dips Alt. Oh press Serving platter Scapular push ups Lat pull Reverse plank hold Tabata 8: BO fly Predator jacks Halos Alt. Kickbacks

Arm Strong 09/29/23

09/29/23 Arm Strong Equipment: DBs Warm Up: Arm Circles Arm Swings Shrugs Scapula Push Ups Workout Circuit 45-15 3R Seated or Kneeling Front Raise Hammer Curl Lateral Raises Shoulder Press Curl to Punch Tricep Extension Landmine Press Slow Straight Punches Arnold Press REST

Big Bang 09/02/23

09/02/23 Big Bang Equipment: DBs or Bar Warm Up: 30 Secs Each Jog High Knees Butt Kickers Frankensteins EMOM 6: 10 Squats 2 Push Ups Then: cardio of choice Workout: 7 mins AMRAP: 10 Big Flutter Kicks 10 Jack knives 2 Get Ups 30 Knee Tucks/High knees 8 mins AMRAP: 5 Deadlifts 5 Power Cleans 5 Thrusters 30 Jump rope (+10 each round) 7 mins AMRAP: 5 Up downs 10 Super Heros 20 Bicycles 30 Skaters

Big Bang 09/16/23

09/16/23 Big Bang! Equipment: dbs Warm Up: Lying stretches Runner lunge stretches 20-20-20 x3: Squat - Cross jacks - Knee tucks Workout: 10 mins Ladder: 2-4-6-… Jump walk backs OH SA lunge Ankle sit ups X10 High knees/bicycles 2 mins rest 10 mins Ladder N - N-2 - N-4 - …: SL deadlift + row X10/2 Seated rows Superhero push ups X10 Lunge-squat rotations If done: 30 sec sit up 30 sec squat

Big Bang 09/30/23

09/30/23 Big Bang! Equipment: DBs or barbell+DBs Warm Up: 5 mins EMOM: 4 scorpions - 5 push ups - 6 slow mountain climbers Then: any cardio Workout: 25 mins CAP: 3 rounds of: 40 skaters 20 clean + back lunge 5 3-pulse burpees Then: 3 rounds of: 30 plank jacks 20 shoulder squats 20 triceps dips Then: 3 rounds of: 20 side lunge cleans 30 side V-up + crunch 20 BO row + DL

Nuclear Core Labor Day 09/04/23

09/04/23 LABOR DAY CORE+! Equipment: any light/medium weight Warm Up: About 1 min each: Half dive bombers 90-90 stretch Scorpions Lat cross reach Crunch hold + pelvic floor 30-30-30 x 3R: Crunch - Bicycles - Star crunch Workout: 45-15 x 4R Front hold Kazak squats Toe touch/cross sit ups Push up + 3 plank jacks OH squats Elbow to knee on back 3-point tabletop crunch Rest

Nuclear Core 09/11/23

09/11/23 Nuclear Core Equipment: Bodyweight Warm up:
30 Secs 2R Jog Jumping Jacks Reach Thrus Windmills Downward Dog to Cobra Scorpions Workout: 40-20-30 4R Big Flutters Little Flutters 40-20-30 4R Jack Knives Bicycles 40-20-30 4R Super Heros Super Hero Hold 40-20-30 4R Russian Twists Boat Pose

Nuclear Core 09/18/23

Nuclear Core 09/18/23 Equipment: DBs Warm Up: 30 Secs Each 2R Cat-Cow Half Dive Bombers Super Heros Dead Bugs Step Out Predators Body Weight Thrusters Workout: 40-20 Circuit 4R 3-pulse crunches Squat Hold Front Raises Glute Bridges DB Hollow Hold Front Hold Rotations Hay Bailers DB Knees To Chest Rest

Nuclear Core 09/25/23

09/25/23 Nuclear Core Equipment: DBs or slamball Warm Up: 1 Min Jog 30 Secs 2R Reach Thrus Glute Bridges Super Heros Scorpions D.Dog to Cobra Workout: 30-30-30-30 x 3R: Knee tucks/high knees - Figure 8 - plank roll/rainbows - plank hold Butterfly sit ups - crunch scissors - cross crunch - tabletop hold Side crunch L - R - ankle taps - boat pose Leg rainbows - Str. Leg sit ups - Lying double circles - hollow hold

Light Speed 09/05/23

09/05/23 Light Speed Equipment: DBs and/or KB Warm Up: 5 mins cap: 60 jump rope 50 monster walks 40 knee tucks 30 predator jacks 20 push ups Workout: Circuit 40-20-30 x 3R: Skiers - OH high knees Squat + leg lift - Jump squat Push ups -Burpees Sit ups - Get ups/hollow rock KB swings - Squat hold halos

Light Speed 09/12/23

09/12/23 LIGHT SPEED Equipment: Slamball or DBs Warm Up: Joint warm up Deep squat reach ups 4 mins AMRAP: 6 JB lunges 4 Push ups 20 Predator jacks Workout: 2MOM 3R 30 sec rest: 20 Squat reach down 10 Commando jacks 2MOM 3R 30 sec rest: 20 Slamballs 10 OH 90-90 sit ups 2MOM 3R 30 sec rest: 20 Back lunge side kicks 10 Push up ankle tap Time Remaining: Jump rope Shuffle high knees Volleyball shuffle

Light Speed 09/19/23

Light Speed 09/19/23 Equipment: DBs Warm Up: 30 Secs Each 2R Jog
Squats Good Mornings Duck walk Jump Rope Workout: 1.5 EMOM 4R (30 sec rest): 10 Sumo DL high pulls 10 Back lunges 15 push presses 20 Squat Jumps 5 Push Ups 20 Skiers Rest of Round: 1. Sprints 2. Shuffle (touch) 3. Up Downs 4. Jacks

Light Speed 09/26/23

09/26/23 Light Speed Equipment: DBs Warm Up: Tabata 6: Jumping jacks Kazak squats Large circles Jump rope Workout: 40-20 x 3R Squat swings Ankle sit ups Split jacks 40-20 x 3R Squat kickbacks 4-point knee tucks/punches Volleyball shuffle 40-20 x 3R Snow angels Push up ankle tap/db to feet 3-sumo pulse leg lift

Power Up 09/06/23

09/06/23 Power Up! Equipment: DBs or Bar Warm Up: 30 Secs 2R Jog High Knees Butt Kickers Frankensteins Ham Walk Kazak Squats Workout: 30-30-30-30 3R Squat Slow Squat Fast Squat Eccentric 30-30-30-30 3R Sumo Pulses VMO Squats In/Out Squats 40/20 3R SL DL Walking Lunges 30-30-30 3R Calf Raises Normal Calf Raises In Calf Raises Out

Power Up 09/13/23

09/13/12 POWER UP! Equipment: DBs Warm Up: 30 sec each 2R: Ham walk Quad walk Bearcrawl Monster walk 20 each: Squats Fire hydrants Side lunges Workout: Circuit 4 rounds 45-15: Curtsy lunges Kneeling DB swings SL Glute bridge Back lunge skip Plié squats SL calf raise

Power Up 09/20/23

Power Up 09/20/23 Equipment: DBs/KB Warm Up: 30 Secs Each 2R Jog Squats Good Mornings Jump Rope Split Squat Pulses Workout: 40/20 4R VMO Squats DB/KB Swings Bridge March 30/30 4R Never-ending Front Squat Straight Leg DL 30/30 4R Abductor Slides L Abductor Slides R AMRAP 2 Min 10 High Knees 3 Boot Strappers

Power Up 09/27/23

09/27/23 Power Up Equipment: DBs Warm up: 1 Min Jog 30 Secs 2R Squats Good Mornings Jump Rope Frankensteins Sumo Pulses Workout: 30-30-30 4R Split Squats L Rest Split Squats R 30-30-30 4R Goblet Squats Goblet Back Lunges Rest 30-30-30 4R Single Leg RDL L Rest Single Leg RDL R 30-30-30-30 4R Jump Rope Step up Calf Raises Sprint Rest

Lift Off 09/07/23

09/07/23 LIFT OFF Equipment: DBs or Bar, Dowel Warm Up: Dowel Warm Up Pass Thru Behind Neck Press OHS Snatch Balances Rehearse Complex 30 sec each Press Jacks Squat Jacks Workout: 2 MOM 10R Complex: 5 Snatch DL 4 Hang Power Sn 3 OHS 2/4 Behind Neck Press (2 if heavy, 4 if light) 1/5 Snatch Balance (1 if heavy, 5 if light) 6 Min AMRAP 6 Good Mornings 10 Tibial Raises 12 KOT Split Squats

Lift Off 09/14/23

09/14/23 Lift Off Equipment: DBs or Bar, Dowel Warm up: 30 sec 2R Jog Press jacks Squats Push up pulses Boot Strappers Then: Dowel warm up Workout: AMRAP 12 30 sec Jump Rope 12 Dead Lifts 9 Hang Squat Cleans 6 Push Press 30-30-30 3R Good Mornings OHS Hold Rest 30-30-30 3R Tibial Raises KOT Split Squats Rest

Lift Off 09/21/23

Lift Off 09/21/23 Equipment: DBs or Bar, Dowel Warm Up: 30 Secs Each 2R Jog Squats Good Mornings Jump Rope Reach Thrus Windmills Dowel Warmup Workout: AMRAP 6 10 Jump Squats 4 (ALT) Snatches AMRAP 6 10 Tibial Raises 10 KOT Split Squats EMOM 10 3 Dead Lifts 3 Cleans 3 Press Time Remaining: Burpees