Nuclear Core 01/02/24

01/02/24 Nuclear Core Equipment: DBs or Slamball Warm Up: Deep breaths with stomach Slow crunches 30-30-30 x 3R: Bird-dog - Inchworms - Jumping jacks Workout: 40-20-30-30 x 3R: 1-2-3 Sit ups - Tick tocks - Dead bugs Reptile knee tucks - Commando plank - Superhero push ups OH weighted crunches - Scissors - DB to feet Get ups/hollow rock - Jackknives - Double rainbows

Nuclear Core 01/08/24

01/08/24 Nuclear Core Equipment: DBs Warm Up: 30 Secs 2R Jumping Jacks Reach Thrus Cross Jacks Inchworm to Cobra Workout: 30-30-30-30 4R Flutter Kicks Knees to Chest Glute Bridges Rest 30-30-30-30 4R Sumo Squat Front Raise 007 Lunges Press Devil Press Rest 30-30-30-30 4R Skull Crusher Sit Up Russian Twists DB to Feet Rest

Nuclear Core 01/15/24

01/15/24 Nuclear Core Equipment: Light DBs, Yoga Block/ Cushion Optional Warm Up: 30 Secs 3R Jumping Jacks Windmills Reach Thrus Side Bends Sprints Workout: 40/20 Circuit W/DBs 4R HearBeat Rotations in Squat Hold Bird Dog Dead Bug Leg Raises DB to Feet Skiers

Nuclear Core 01/22/24

01/22/24 Nuclear Core Equipment: bodyweight Warm up: Tabata 6: Squat + High knees Seated bicycles Sit ups Knee tucks Workout: 40-20 x 4R: Leg double circles Butterfly sit ups Hollow hold Side plank leg raise Side crunch Plank elbow to knee

01/29/24 Nuclear Core

01/29/24 Nuclear Core Equipment: DBs Warm Up: 1st Round 30 secs 2nd round 1 Min Jumping Jacks High Knees Squats Plank Workout: 30-30-30 4R (With DB) Crunches - Flutters Wood Choppers - Long Arm Abductions Cross Sit Ups - Super Heroes Front Hold Squats - Boat Pose

Light Speed 01/09/24

01/09/24 Light Speed Equipment: Bodyweight Warm Up: 30 Sec 2R Jog Split Pulses Good Mornings Squats Downward Dog to Cobra Workout: Circuit 40-20 x 4R: Skater reach downs Santana push ups/windmills Quick feet D.Dog ankle taps/cross sit ups Squat jacks Between rounds: 2.5 mins cap 20 Sit ups 20 Lunges

Light Speed 01/16/24

01/16/23 Light Speed Equipment: Bodyweight Warm Up: 1 Min Jog D Dog Step Outs Puppy to Cobra Jump Rope In Out Squats Push Up Pulses Workout: 30 secs 1 Min Rest 6R Push Press Jacks Skaters Mountain Climbers/ High Knees Shuffle Touch Burpee Toe Taps Skipping

Light Speed 01/23/24

01/23/24 Light Speed Equipment: Light DBs, KB Warm Up: Arm Circles Then: 30 Secs 2 Rounds Squats Cossack Squats Jog Half Dive Bombers Workout: 30-20-10 5R Squat Knee to Elbow - Squat Hold Predator Step outs - Sumo Pulse Run - Sprint Push Up Pulses - Push Ups Squat Swings - Front Hold

Light Speed 01/30/24

01/30/24 Light Speed Equipment: DBs or KB Warm Up: Tabata 6: Over under fence Inchworms Squat front reach Skaters Workout: 1.5 MOM x 4R: 6 Thruster + OH Squat 6 Push up + 4 High knees Then: Jacks 1.5 MOM x 4R: 15 Star crunches 15 Star jacks 1.5 MOM x 4R: 20 SA swings 40 Bunny hops Then: Jacks

Power Up 01/03/24

01/03/24 Power Up Equipment: Heavy weights Warm Up: Tabata 6 Jump rope Squats Shuffle high knees Split jacks Workout: Circuit 4R EMOM: 1 Min rest between rounds 16 Squat back kicks 10 Slow deadlifts 30 Squat hold calf raises 10 Side lunge skips 16 Split squats Then: Quick feet Jump squats Penguin taps Boot strappers

Power Up 01/10/24

1/10/24 Power Up Equipment: DBs or Bar Warm Up: 1 Min Each: Jump Rope Squats Sumo Squats Ham Walk Frankensteins Split Pulses Workout: 1-30-30-30 3R Alternating Cossack Weighted Alternating Cossack Bodyweight Sumo Pulses 1-30-30-30 3R Lunges Weighted Lunges Bodyweight Split Jacks 1-30-30-30 3R Calf Raises Weighted Calf Raises Bodyweight Jump Rope Cool Down: 2 Min AMRAP 10 Air Squats 3 Good Mornings

Power Up 01/17/24

01/17/23 Power Up Equipment: DBs or Bar Warm Up: AMRAP 8 Min 30 Sec Jog 20 Squats 20 Sumo Pulses 20 Split Pulses 10 Frankensteins 10 Ham Walk Workout: 2MOM 12 (1:30 to finish/ 30 sec rest) 10 VMO Squats 20 Cossack Squats Time Remaining: Front/Side/Back Leg Lifts 2MOM 12 (1:30 to finish/ 30 sec rest) 10 Straight Leg DL 20 Front Split Squats Time Remaining: In/Out Jump Squats

Power Up 01/24/24

01/24/24 Power Up Equipment: DBs or KB (optional Loop Band) Warm Up: 30 Sec 3R Jog Good mornings Squats Cossacks Workout: 40-20 x 3R Diagonal deadlifts Figure 4 glute bridge 40-20 x 3R Front Side Back Lunges L Front Side Back Lunges R 40-20 x 3R Cossack Deadlift Side leg lift 40-20 x 3R KB quad lift Squat jacks

Power Up 01/31/24

01/31/24 Power up! Equipment: Heavy weights Warm Up: 30 sec each x 2R: Good mornings Kazak squats Boot strappers Fire hydrants Squat on toes Workout: AMRAP 8 (add 2 reps each round): 4 Front Squats 6 Back, Side, Front lunges 1X10 Monster walk AMRAP 7 (bodyweight): 10 Jump squats 20 Mountain climbers 30 Reverse scissors AMRAP 6 (weighted): 10 SL Squat 30 SL calf raise

Lift Off 01/04/24

01/04/23 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Sec 2R Jog Squats Kazak Squats Dive Bombers Squat Back Lunges Dowel Warm Up: Pass thru OH Squats Snatches Cleans Workout: AMRAP 6 8 Snatches 3 Burpees AMRAP 8 (heavy/light),(DBs/Bar) 6/10 SLDL/ Good Mornings 6/10 Front Squats/ Squats 2/10 Press AMRAP 8 (heavy/light) 8/10 Power Cleans 4/10 Thrusters 30/60 Jump Rope

Lift Off 01/11/24

01/11/24 Lift Off Equipment: DBs and or Bar, Dowel, Bench/Couch Warm Up: 30 Secs 2R Jog Good Morning Squat to Lunge D. Dog Calf Stretches Press Jacks Dowel Warm Up: Muscle Snatch BN Press Muscle Cleans Elbow Rotations Workout: 1.5 MOM 5R 10 Hang Muscle Snatch Remaining time: Behind Neck Press 30 Sec. Rest 1.5 MOM 5R 5 DL Remaining time: Muscle Cleans 30 Sec. Rest AMRAP 2 10 DB to Feet 10 Ham Glute Bridge AMRAP 7 20 Poliquin Step Up 10 Seated Good Morning 10 Tibial Raises 3 Jefferson Curl

Lift Off 01/18/24

01/18/24 Lift Off Equipment: DBs or Bar, Dowel, DB, Step Warm Up: 30 secs 2R Jog Squats Squat Reach Ups Push Ups Hands to Feet Dowel Warm Up: Pass Thrus OHS Squat Press Pressing Sn Balance Heaving Sn Balance Workout: 3 Rounds 30 secs each Snatch DL Snatch Pull Muscle Snatch OHS Rest 1 Min 2 Min Snatches Rest 1 Min AMRAP 3 10 DB to Feet 10 Ham Glute Bridge AMRAP 5 20 Poliquin Step Ups 10 Tibial Raises 3 Jefferson Curls

Lift Off 01/25/24

01/25/24 Lift Off Equipment: DBs or Bar, Dowel, Step Warm Up: Dowel Warm Up: 30 Secs 2R Pass Thru OHS Squat Press Clean Rotations Dead Lift Front Squats Workout: 30 Secs each 4R Deadlift OHS Snatch Balance Snatch 1 Min Rest EMOM 10 (3 heavy or 40/20 light) Complex: Dead Lift Muscle Clean Front Squat Press 3R 20 Poliquin Step Ups 10 Tibial Raises 3 Jefferson Curls

Arm Strong 01/05/24

01/05/24 Arm Strong Equipment: DBs Warm Up: Arm Swings Then: 30 Secs 2R Cross Jacks Inchworms Plank Saws Push Up Pulses Workout: 40-20 3R Narrow Push Up Pulses Dive Bombers Wide Push Up Pulses 40-20 3R Front Raise to Tricep Extensions Press Jacks Curl to Arnold Press 40-20 3R B.O. Row to Fly Skiers

Arm Strong 01/12/24

01/12/24 Arm Strong Equipment: DBs Warm Up: All four movements and stretches Then: 30 Sec 3R: Inchworms Jump Squats Plank Side Walk/Predator Step Outs 4 point punches Workout: 1-30 x 4R: High pull + ext. rotation + OH press Triceps kickback + triceps ext. Front + side + BO flys Alt + 2 arm BO row DB abduction + heartbeat + str. Arm abduction

Arm Strong 01/19/24

01/19/24 Arm Strong Equipment: DBs Warm Up: Wrist warm up Shoulder rolls Swimming Windmills 20-20-20 x 3R: Jacks - Push ups - Large circles Workout: EMOM 6 mins: 10 Row + 10 OH press 20 Figure 8 1 min Half Dive Bombers EMOM 6 mins: 10 Cross abductions/side in lunge 10 BO fly + front raise 1 min Shoulder taps EMOM 6 mins: 12 Hammer curl 8 Triceps extensions + circle

Arm Strong 01/26/24

01/26/24 Arm Strong Equipment: DBs Warm Up: 10 each: Reach thrus Wall slides Squat lat reach Then: 20-20-20x3: D.Dog step outs - Squat+punch - Swimming Workout: EMOM 6: 10 Biceps curl + OH press 20 Triceps kickbacks 1.5 AMRAP: reverse plank hold/crab pulse EMOM 6: 20 Lunge rainbows 20 Sumo high pulls 1.5 AMRAP: push up toe touch/chest press leg lifts EMOM 6: 10 Chest fly + lat pull 20 Seated row

01/06/24

01/06/24 Big Bang Equipment: DBs Warm Up: 30 sec each 2R Good Mornings Reach thrus Jog Squats Lunges Cross jacks Workout: AMRAP 8: 20 DB swings 20 Jack Knives 20 Skaters 3 Inchworms EMOM 8: 12 Clusters AMRAP 8: 12 Weighted curtsy lunge 20 Star jacks 20 Big Flutters 3 Get ups/10 hollow rocks

Big Bang 01/13/24

1/13/24 Big Bang Equipment: DBs / Bar Warm Up: 1 Min Each: Jog Squat to Back Lunge Reach Thrus Hamstring Walk Monster Walk 3 AMRAP 5 Push Ups 10 Sit Ups Workout: 40/20 4R Dead Lift Splusters Sumo Squat Curls Devil Press AMRAP 7 10 DB Predator Step outs 10 Star Crunches 30 Jump Rope 3 Up Downs/ DB Reach Thru

BIg Bang 01/20/24

01/20/24 Big Bang Equipment: KB or DB Warm Up: Arm Swings Inchworms Good Mornings Squats Full Body Crunches Glute Bridges Workout: For Count: 3 Min. Squats 3 Min. Sit Ups 3 Min. Push Ups --------------------- 3 Rounds 40/20 1min Rest KB or DB Swings Up Down Toe Taps Goblet Lunge to Press Shuffle Jumps

Big Bang 01/27/24

01/27/24 Big Bang Equipment: DBs, KB Warm Up: EMOM 5: 5 Squats - 4 push ups - 3 Superheroes Then: Jog Skaters Inchworms Star jack Burpees Workout: AMRAP 3- 1 min rest 3R 8 Thrusters -16 Swings - 32 Russian twists - 64 Jump rope 45-15 3R: SL deadlifts SQ Front Raise to Tricep Ext. AMRAP 2 - 30 rest 3R: 10 OH lunge - 20 Leg lifts to DB

Lift Off 02/01/24

02/01/24 Lift Off Equipment: DBs, Bar, Dowel Warm Up: 30 Secs 2R Jog Jumping Jacks Over Under Dowel: Pass Thru OHP OHS Squat Press Mobility OHS Workout: Circuit 40/20 2R Step Ups Skiers Snatches Burpees Snatches Skiers Step Ups Rest AMRAP 3 x 2 2 Min Rest 3 Power Cleans 6 Push Ups 9 Air Squats Cool Down: 5 Jefferson Curls

Lift Off 02/08/24

02/08/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Arm Swings 1 Min each Jog Inchworms In Out Squats Dowel Warm up Rehearse Snatch Rehearse Clean Workout: 20-40-30-30 - 4R High Pull Power Snatch OHS Rest AMRAP 8 Ladder +1 Power Clean Front Squat Push Press 2 Burpees 30 secs each 4R Poliquin Step Ups L Poliquin Step Ups R Straight Leg Dead Lift

Lift Off 02/15/24

02/15/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 2R Jumping Jacks In Out Squats Inchworms Half Dive Bombers Dowel: Pass Thrus Behind Neck Press OHS Rehearse Workout Light Weight: Elbow Rotations Front Press Front Squat Workout: 20-40-30 4R Hang Snatch High Pull Hang Muscle Snatches 20-40-30 4R SN Behind Neck Press Pressing Snatch Balance EMOM 6 (try for unbroken) 6 Muscle Clean + Press Time Remaining Hold OH 3R 10 Poloquin Step Up 10 Tibial Raises 3 Jefferson Curls

Lift Off 02/22/24

Lift Off 02/22/24 Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 2R Jog Squats Lunges Inchworms Press Jacks Dowel Warm Up: Burgener Warm Up Shoulders Back Elbows high and outside Turn Over and Press Snatch Land Snatch Drops Workout: AMRAP 2 x 4R 1Min rest Hang Power Snatch OH Squats 40/20 4R VMO Squats Good Mornings/ SLDL AMRAP 2 x 4R 1Min rest Hang Power Cleans Front Squats

Lift Off 02/29/24

Lift Off 02/29/24 Equipment: DBs or Bar, Dowel Warm Up: 30 secs 2R Jog Squats Lunges Good Mornings Dowel Warm Up: Pass Thru Behind neck Press OHS Squat Press Snatches Cleans Workout: 30-30-30-30 4R Sn Deadlift High Pull Extension Power Snatch OHS 1 Minute Rest 30-30-30-30 4R Power Cleans Front Squats Press OH Lunges 1 Minute Rest Accessory cool down: 3R 10 KOT Split Squat 10 Tibial Raises 2 Jefferson Curls

Arm Strong 02/02/24

02/02/24 Arm Strong Equipment: DBs Warm Up: Arm Circles Arm Swings 30 Secs 2R Arm Drivers Plank Saw Half Dive Bombers Inchworms Burpees Workout: 20-20-20 4R Front Side Pulses Cuban Press Rest 40/20 4R Bicep Curls Tricep Kickbacks Bent Over Rows Seated Press 20-20-20 4R Push Pulses Push Ups Rest

Arm Strong 02/09/24

02/08/24 Arm Strong Equipment: DBs or barbell Warm Up: Dynamic arm stretches 20-20-20 x 3R: Inchworms - Windmills - Press jacks Workout: 30-30-30 x 3R: Push ups - Shoulder taps - Superhero W DB circles - Abduction + extension - BO alt front raise Seated triceps extensions - Crab pulses - DB to feet Alt. Snatch - BO row - Biceps curls

Arm Strong 02/16/24

02/16/24 Arm Strong Equipment: DBs Warm Up: Arm Swings I,W,YL Stretches AMRAP 5 Min 10 Cross Jacks 2 Inchworm 10 Press Jacks 3 Push Ups 10 Chest Pulses Workout: 40-20 3R: Biceps curl Wide BO rows High Pulls Arnold Press 40-20 3R Rainbows Alt. Palm up raise Tricep extensions Wide push ups/ Chest Press

Arm Strong 02/23/24

02/23/24 Arm Strong Equipment: DBs, optional band Warm Up: 5 mins cap: Ladder 10-8-6-4: Large circles Wall slides Scapular push ups Scorpions Deep squat reach ups Workout: Circuit 40-20 x 4R: Biceps + abduction Triceps kickback + OH squat Side plank arm driver Diagonal chest flys Pike push ups/Seated heavy OH press Alt. BO row

Nuclear Core 02/05/24

02/05/24 Nuclear Core Equipment: DBs Warm Up: 30 Secs 2R Jog Squat Front Reach Reach Thrus Windmills Hollow Rock Sit Ups Get Ups Workout: 30 Secs each Circuit (use get ups to transition) Squat Front Raises Crunch w/ Twist Front Hold Squats Knees to Chest Predator Step Outs Glute Bridges Hay Bailers DB Hold Flutter Kicks 1 minute Rest

Nuclear Core 02/12/24

02/12/24 Nuclear Core Equipment: DBs Warm Up: 30 sec 2R Jog Reach Thrus Plank to Cobra Scorpions Bird Dogs Dead Bugs Workout: 40-20 x 3R: DBs star crunches Side plank walk AMRAP 2 10 DB Dead Bugs 10 Glute Bridge 40-20 x 3R: Kneeling hay bailers Hollow rock AMRAP 2 10 Cat Cow 10 Downward Dog to Plank 40-20 x 3R: OH sit ups Scissors

Nuclear Core 02/19/24

02/19/24 Nuclear Core Equipment: DBs Warm Up: 30 secs 2R Squat Elbow to knee Windmills Knee tucks half dive bombers Jumping jacks Workout: 30-30-30-30 x 4R: Sit up twist - SA OH sit ups L - R AMRAP 7: 20 Front hold squats 10 Glute Bridges 20 Leg double rainbows over DB 5 get ups/ 20 hollow rocks 10 Sumo Thrusters 30-30-30-30 x 4R: FB Crunch- DB Jack Knives- Hollow Hold

Nuclear Core 02/26/24

02/26/24 Nuclear Core Equipment: Slamball or DBs Warm Up: Spine mobility 1 min each: Slow sit ups Reptile knee tucks D.Dog knee tucks Star jacks Workout: 40-20 x 3R: 3-pulse crunch + sit up Russian rainbows 40-20 x 3R: Side V-ups Kneeling slamballs/skiers 40-20 x 3R: Plank ball/db roll 3-point crunch 40-20 x 3R: Commando jacks Slow KTC

Light Speed 02/06/24

02/06/24 Light Speed Equipment: light DBs, KB Warm Up: 30 Secs 2R Back Lunge Front Reach Windmills Push Up Puppies Frankenstein Walk Jumping Jacks Rest Workout: 40-20 3R Fast Dead Bugs Split Jacks 40-20 3R Skaters Press Jacks 40-20 3R Swings Split Squat to Press 40-20 3R DB Star Step Outs Shuffle Touch Up Downs

Light Speed 02/13/24

02/13/24 Light Speed Equipment: bodyweight Warm Up: 30 Sec 3R: Monster walk D. Dog step outs + reach Jump rope Bearcrawl Workout: 7 mins EMOM circuit 3R: 20 Squat front kick 8 x 3-Pulse push up + front reach 14 Volleyball shuffle 8 x 3- Mountain climbers + reach up 30 Dance cross jumps 20 Full body crunch + Crunch-Up 6 Burpees

Light Speed 02/20/24

02/20/24 Light Speed Equipment: KB, slamball or DBs Warm Up: EMOM 5: 5 Reach thrus - 4 JB lunges - 3 Push ups Then: Jog Skaters Air squats Plank jacks Burpees Workout: 45-15 x 3R: KB swings 4-point knee tucks Side + curtsy lunge 45-15 x 3R: Split jump lunges SA Thruster + OH lunge Reptile push ups 45-15 x 3R: Goblet clean squat D.Dog knee tucks

Light Speed 02/27/24

02/27/24 Light Speed Equipment: DBs or KB Warm Up: 30 Sec 3R (3 Speeds) Jog Squats Jacks Downward dog to cobra Inchworms Workout: Circuit: 30-30-30-30 x 3R: Shuffle high knees - 3-pulse jump squat - Push up Cross sit ups - Get Ups- Burpees Single Leg Glute Bridge L - R - Big Flutters Squat kick - Sumo DL High Pull - Knee tucks

Power Up 02/07/24

02/07/24 Power Up! Equipment: body weight Warm Up: 5 mins AMRAP: 5 Good mornings 5 Squats 3 Front side back leg lift 20 Jump rope Workout: 2MOM X 3R (30 sec rest): 10 Curtsy lunge + reach down 16 Squat front circle 20 Plank side step + leg lift 12 3-pulse jump squats 12 VMO toe squats 12 Side lunge + side kick Then: KOT raises Tibial raises Calf raises

Power Up 02/14/24

02/14/24 Power Up! Equipment: heavy weights, optional band Warm Up: 5 mins cap: 10 each: good mornings, boot strappers, sumo squats 20 each: BO kickbacks, side leg lifts, front circles Workout: 30-30-30-30 x 4R: SL deadlift L - R - Side lunges Jump squats - Side leg rainbow L - R Split squat L - R - Squat jacks Kazak squats - Slow deadlift - Skaters

Power Up 02/21/24

02/21/24 Power Up! Equipment: heavy weights Warm Up: 6 mins cap: 20 each: Fire hydrant Kickbacks Bootstrappers Lunges Jump squats Workout: 1 min hold wall sit Then: EMOM 5: 10-6 Deadlifts - 6-10 Front squats 1 min hold quick feet 1 min hold wall sit Then: EMOM 6: 16 Split squats 16 Jump squats 1 min hold quick feet 1 min hold wall sit Then: EMOM 5: 10 Predator jacks - 10 Russian dance 1 min hold quick feet

Power up! 02/28/24

Power Up 02/28/24 Equipment: DBs or Bar Warm Up: 30 Sec 3R Jog Reach Thrus In out Squats Good Mornings Cossack Squats Workout: 40-20 3R Lean Back Calf Raises 3-pulse split squats Cossack Squats AMRAP 4 30 Jump Rope 20 High Knees 10 Squat Jacks 40-20 3R Single Straight Leg DL Bear to Dog In/Out Thrusters

Big Bang 02/03/24

02/03/24 Big Bang Equipment: DBs or Bar Warm Up: AMRAP 6 6 each Sit Ups Glute Bridge Push Ups Reach Thrus Workout: EMOM 8 4 Dead Lift 12 Sumo Deadlift High Pull AMRAP 8 Ladder: +2 every Round Squat Raise to Tricep Ext. Up Downs Jacks EMOM 8 4 Power Cleans 8 Front Squats 4 Press

Big Bang 02/10/24

02/10/24 Big Bang Equipment: DBs or Bar Warm Up: 1 Min each Good Mornings Squat Front Reach High Knees Samson Side Bends Alternating Cossack Squats Half Dive Bombers Workout: 1-30-30 3R Sumo DL High Pull- Jump Walk Backs Then: 1 Min. Squat Hold 1-30-30 3R Sit Up Press- Knees to Chest Then: 1 Min. Hollow Hold 1-30-30 3R Cleans- Press Then: 1 Min. Bicep Curls 1-30-30 3R Sumo Squat + GM/SLDL- Shuffle Jumps Then: 1 Min. Jump Rope

Big Bang 02/17/24

02/17/24 Big Bang Equipment: DBs Warm Up: 30 Secs 2R Squat Knee to Elbow Push Up Pulses Cossack Squats Good Mornings Jog Workout: AMRAP 4 20 Skiers 2 Burpees 40/20 3R Sumo Squat Curl Straight Leg Dead Lift Jump Rope Thrusters 1 Min Plank 1 Min Rest AMRAP 4 3 Power Cleans 3 Front Squats 2 Up Downs

Big Bang 02/24/24

02/24/24 Big Bang Equipment: DBs Warm Up: Jog Jumping Jacks Downward Dog Step Outs Toe Reaches Cossack Squats IYWL Stretches Workout: AMRAP 24 Min: 100 Jump Rope 30 Push Up Pulses 10 Push Ups 20 Sumo Squat to Lunges 12 Wide Straight Leg Dead Lifts 12 Tricep Extensions 12 Standing Muscle Cleans 12 Presses 12 Front Squats

Arm Strong 03/01/24

Arm Strong 03/01/24 Equipment: DBs Warm Up: Arm Swings AMRAP 5 20 Jumping Jacks 5 Half Dive Bombers 10 Arm Drivers 5 Saw Planks Workout: Continue where you leave end previous round AMRAP 2 4R rest 30 sec 5 Sumo Curl to Press 5 Squat Raise to Tricep AMRAP 2 3R rest 30 sec 20 Push Up Pulse 5 Push Ups AMRAP 2 4R rest 30 sec 10 Fly to Row 10 All-4 Arm Driver

Arm Strong 03/08/24

03/08/24 Rosie the Riveter Workout Equipment: DBs Warm Up: 20-20-20 x 3R: Over under Windmills Up downs 30-30-30 x 2R: Diagonal push ups - SuperWs - 4-point punch Workout: Tabata 8: Alt. Biceps curls Upper cuts Slow snatch Alt. BO triceps kickbacks Tabata 8: Narrow chest press Lat pull Wide push ups Bear crawl shoulder taps Tabata 8: Thruster jacks Str. Arm abductions BO front raise + fly V-reach

Arm Strong 03/15/24

03/15/24 Arm Strong Equipment: Heavy and light DBs Warm Up: Tabata 6: Swimming Bear to push up Split jacks JB lunges Workout: 30-30-30-30 x 4R: Biceps curl back lunge Triceps + OH Skiers 30-30-30-30 x 4R: Press jacks Triceps pulses X-fly 30-30-30-30 x 4R: Triceps extensions + OH press Rotational biceps curl Serving platter

Arm Strong 03/22/24

03/22/24 Arm Strong Equipment: DBs Warm Up: 1 Min: Arm Swings Y,W,I stretches Cross jacks Half Dive-bombers Chest pulses Workout: 40/20 4R Curl to Arnold press Front side raises Skull crusher lat raises Row to Back Fly Narrow press/ Plank Saw 3-pulse push ups/ Chest Pulses

Arm Strong 03/29/24

03/29/24 Arm Strong Equipment: DBs Warm Up: Arm Swings Cross Jacks Push Up Plus Puppy to Cobra Inch Worms Bicep/ Tricep Contractions Workout: 1-30-30 4R Dive Bombers- Push Ups- Thread the Needle 1-30-30 4R Cuban Press- Tricep Extension- Press Jacks 1-30-30 4R Chest Fly Crunches- Seated Platter- Scapula Push Ups

Big Bang 03/02/24

03/02/24 Big Bang Equipment: DBs Warm Up:  30 Secs 3R Jumping jacks Back lunge front reach Squat knee to elbow Half Dive Bombers Workout: AMRAP 9: 30 Skaters 20 Split Jumps/ Squats 10 DB Predator Step outs 10 sit up to press 30-30-30-30 3R DB to Feet Super Heros Run EMOM 8: 20 DB Press Step outs 40 Skiers

Big Bang 03/09/24

03/09/24 Big Bang Equipment: DBs Warm Up: 30 Secs 2R Jog Skaters Inchworms Star jacks Reach Thrus Burpees Workout: AMRAP 3- 1 min rest 3R 8 Cleans -16 Skiers - 32 Big Flutters - 64 Jump rope 45-15 3R: Wide Straight Leg deadlifts Sumo Deadlift High Pull AMRAP 2 - 30 rest 3R: 8 Squat to Lunges - 4 Up downs

Big Bang 03/16/24

03/16/24 Big Bang Equipment: DBs or bar Warm Up: 1 Min each: Jog Windmills Reach Thrus Downward Dog to Cobra Frankensteins Side Lunge Walk Good Mornings Workout: 12 mins Ladder 3-6-9-12... Push ups Bent Over Rows Thruster Jump Squats 12 Min Down Ladder: 12-9-6-3: Db to feet Squat to Back Lunges Straight Leg Dead Lift 10 x Jump Rope Time Remaining: AMRAP 10 burpees 30 press jacks

Big Bang 03/23/24

03/23/24 Big Bang Equipment: DBs or Bar, KB Warm Up: AMRAP 6 Min 15 Squats 15 Sit Ups 5 Push Ups 5 Boot Strappers Workout: 25 Min: 1-3-6-9-15-21 Burpees Cleans Time Remaining: AMRAP 15 Front Squats 30 V-Ups 15 Press

Big Bang 03/30/24

03/30/24 Big Bang Equipment: DBs Warm Up: 30-30-30 2R Prisoner squats - Standing elbow to knee - Windmill Sit ups - push ups - up downs Workout: 2MOM 8 20 Disco lunges w/DB Time Remaining Jump Rope 40/20 4R Star Crunches Get Ups/ OH Sit-ups AMRAP 8 10 Squat to Side Lunge 10 Front Side Raises 10 Curl to Arnold 10 Star Jacks

Nuclear Core 03/04/24

03/04/24 Nuclear Core Equipment: DBs, KB Warm Up: 1 Min each: Cat Cows Downward Dog to Cobra Scorpions Glute Bridges Super Hero Hold Crunch Hold Workout: 40-20 3R DB Flutters Russian Twists 40-20 3R Crucifix Crunches Elbow Plank Saw 40-20 3R Front Hold Squats KB Swings 40-20 3R Super Heroes Glute Bridges

Nuclear Core 03/11/24

03/11/24 Nuclear Core Equipment: bodyweight Warm Up: 30-30-30 x 2R: Runner lunge reach ups L - R - half dive bombers Sit ups - Dead bugs - Tabletop hold Workout: 45-15 Circuit 4R: Seated bicycles Snow angels/Jumping jacks Side plank Frankensteins Reverse Crunches Burpees Tabletop crunches

Nuclear Core 03/18/24

03/18/24 Nuclear Core Equipment: DBs, KB (Optional) Warm Up: 30 Secs 2R Jog Squats Cat Cow Puppy to Cobra Super Heroes Bird Dog Dead Bugs Workout: 40/20 Circuit 3R DB W Super Heroes DBBird Dogs DB Dead Bugs Swings Alternating Single Leg Glute Bridge Squat Front Raise Lat Raise Sit Ups Russian Rainbows

Nuclear Core 03/25/24

03/25/24 Nuclear Core Equipment: Any Weight Warm Up: 30 Secs 2R Jog Squats Samson Stretches Reach Thrus Half Dive Bombers Scorpions Workout: 2MOM 4R 12 Rotation Front Press 12 Squat Tricep Extensions Time Remaining: Squat Front Hold 30 Sec Rest 2MOM 4R 12 Hamstring Glute Bridges 12 W Back Extensions Time Remaining: Elbow Plank 30 Sec Rest 2MOM 4R 24 Full Body Crunches 12 Jack Knives Time Remaining: Boat Pose Hold 30 Sec Rest

Light Speed 03/05/24

03/05/24 Light Speed Equipment: Dbs, slam ball Warm Up EMOM: 5 Good mornings - 5 Push ups: Jog, Monsters, Frankensteins, Skaters, Windmills Workout: 1 min each (30 sec rest) x 3R: Slamballs/jump reach downs - Push up + 4 knee tucks Goblet squats - 3-Skaters + DB reach up Haybailers - Sit up wall tap

Light Speed 03/12/24

03/12/24 Light Speed Equipment: BodyWeight, Dbs optional Warm Up: 30 Secs 3R Jog In Out Squats Reach Thrus Good Mornings Workout: AMRAP 8: 20 Predator Step Outs 4 Up Downs 4 Inchworms 20 Skips 40/20 3R Downward Dog Knee Tucks Jump Rope Shuffle Jumps Split Jumps / Pulse rest

Light Speed 03/19/24

03/19/24 Light Speed Equipment: DBs or Bar Warm Up: Arm Circles 1 Min each: High Knees Front Back Lunges Sumo Squats Calf Raises Good Mornings Sprint Workout: 2MOM 3R 12 Front Back Up Downs Time Remaining: Jump Rope AMRAP 6 10 Hang Power Snatches 10 Sumo Deadlift High Pulls 10 Bicep Curls 2MOM 3R 30 Push Up Pulses 10 Push Ups Time Remaining: Cross Jacks AMRAP 6 10 Clusters 10 Skiers 20 Sumo Pulses

Light Speed 03/26/24

03/26/24 Light Speed Equipment: Body weight, Light DBs (Optional) Warm Up: 1 Min: Jumping Jacks Squats Good Mornings Squat Pulses Cossacks Push Up Pulses Hands to Feet Workout: 30-30-30-30 4R Press Jacks Monster Walk Wide Push Ups/ Chest Fly 30-30-30-30 4R Jump Rope Up Downs Predator Jacks 30-30-30-30 4R Mountain Climbers Fast Dead Bugs Get Ups 2 Min Wall Sit

Power Up 03/06/24

03/06/24 Power Up Equipment: DBs Warm Up: 30 Secs 2R Knee Circles High Knees Over Under Leg Swings Cossack Squats Good Mornings Workout: 30-30-30 4R Kneeling DL L Kneeling DL R 30-30-30 4R Skips Jump Rope 30-30-30 4R Single Leg Glute Bridge L Single Leg Glute Bridge R 30-30-30 4R Sumo VMO 2 Min: Wall Sit Cool Down: 10 Good Mornings

Power Up 03/13/24

03/13/24 Power Up Equipment: Heavy Weights Warm Up: 20 each: Fire Hydrant Back Kicks Squats Lunges Workout: EMOM 4R 15 Front Squats 20 Back Lunge + Side Lift 10 OHS 50 Sumo Pulses 15 Straight Leg Dead Lift

Power Up 03/27/24

03/27/24 Power Up Equipment: Any Weight, Couch Warm Up: 30 Secs 2R Jog Squats Good Mornings Jump Rope VMO Squats Sumo Pulses Workout: 40/20 3R Squat to Back Lunges Skaters 40/20 3R Single Straight Leg DL Couch Pistol Squats 40/20 3R Skips Cossacks 40/20 3R VMO Calf Raises High Knees

Lift Off 03/07/24

03/07/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 2R Jog Squats Cossack Squats Dive Bombers Lunges Dowel: Pass Thru OHS Hang Power Snatch Hang Power Cleans Workout: AMRAP 6 : Snatch Complex Sn Dead Lift DL to Power Position Extension High Pull Power Snatch OHS AMRAP 8 8 Power Cleans 8 Thrusters 8 Press 1 burpee 30-30-30-30 Circuit 4R KOT Split Squats Split Pulses Single Straight Leg Dead Lift 2 min: Tibial Raises

Lift Off 03/14/24

03/14/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Sec 2R Good Mornings Behind the Neck Press Over Head Squat Over Head Lunge Front Squat Jumping Jacks Workout: 3R: 40-20: Dead Lift In Out Jump Squats 1 Min: Power Snatches Rest 1 Min AMRAP 10 10 Power Cleans 10 Press 10 Over Head Lunges 2 Burpees 6 Min or 3R of: 12 KOT Split Squats 12 Ham Walk w/ weight 10 Tibial Raises

Lift Off 03/21/24

03/21/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 sec 2R Jog Squats Lunges Cossack Squats Good Mornings Dowel: Pass Thru Behind the neck Press OHS Snatch Clean Workout: 30 Sec 4R Snatch Hang High Pull Power Snatch OHS Up Downs Rest 30 Sec 4R Dead Lift Power Cleans Front Squats Press Rest 1 Min: KOT Split Squat Jefferson Curl Tibial Raises Wall Sit Rest Elbow Plank

Lift Off 03/28/24

03/28/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Arm Swings 30 Secs 2R Jog Squats Good Mornings Dowel: Stretches Rehearse Complex Workout: AMRAP 8 Snatch DL Extension High Pull Power Snatch OHS Snatch Burpee Ladder AMRAP 8 21-15-9—9 Jack Knife V-ups Back Extensions Tibial Raises Glute Bridges AMRAP 8 Clean Complex Ladder DL Extension High Pull Power Clean Front Squat Press Cluster Ladder

Nuclear Core 04/01/24

04/01/24 Nuclear Core Equipment: Body Weight, any weight for Modifications Warm Up: Wind mills Reach Thrus Puppy to Cobra Inchworms 30 Sec 2R Jog Squats Good Mornings Workout: EMOM 6 10 Squats + 5 Up Downs 45-15 Circuit 3R 1-2-3 crunch Scissors ankle taps Hollow rock FB crunch 1 push up + 10 knee tucks (front hold high knees) Rest

Solar Core 04/08/24

04/08/24 Solar Core Equipment: bodyweight Warm Up: Tabata 8: Crunches Sit ups Leg lifts Alt star crunch Workout: Circuit 45-15 x 3R: Circle jackknives Tabletop crunches hold Cross sit up + V-up Bicycles Elbow plank sawing Reverse deadbugs Mountain climbers Reptile knee tucks Rest

Nuclear Core 04/15/24

04/15/24 Nuclear Core Equipment: DBs Warm Up: 30-30-30 x 2R: Cat-camel - Plank step outs - Lunge rotations Belly breathing - Slow sit ups - Slow deadbugs Workout: 45-15 x 4R: 3-point crunch DB KTC OH press sit ups Kneeling haybailers Side V-ups DB to feet

Nuclear Core 04/22/24

04/22/24 Nuclear core Equipment: DBs Warm Up: 30 secs 2R Jog Jacks Reach thrus Windmills Downward Dog to Cobra Workout: AMRAP 6 10 Crunch 10 Sit ups 10 Leg lifts 10 hollow rock 40-20 x 3R: Superhero Ankle taps Glute Bridges SL sit ups AMRAP 6 20 Sit up twists 30 Flutters 5 Get ups

Nuclear Core 04/29/24

04/29/24 Nuclear Core Equipment: DBs or ball Warm Up: Tabata 6:
Over unders Runner lunge reach ups Sit ups Alt star crunch Workout: 40-20-30 x 4R:
1. Sit up punch - DB jackknives 2. Superhero push ups - Reverse dead bugs 3. Sit up OH press - Russian twist 4. Flutter kicks up and down - Hollow rock

Light Speed 04/02/24

04/02/24 Light Speed Equipment: DBs Warm Up: 30 Sec 3R Reach through JB lunges Predator Step Outs Run Workout: 30sec x2 4R Skips Shuffle Jumps Knee Drive Leg Lift Shoulder Taps/ Punches Skiers Jacks 1 Min Rest

Light Speed 04/09/24

04/09/24 Light Speed Equipment: DBs Warm Up: 30 Sec 2R Arm Pulses Jump Rope Over Under In Out Squats Boot Strappers Puppy to Cobra Workout: EMOM 4 5 Up Downs Time Remaining: Run EMOM 4 8 Lunge Thrusters Time Remaining: Split Jumps EMOM 4 10 Sumo Squat Bicep Curls Time Remaining: Sumo Dead lift High Pull EMOM 4 10 Tricep Extension to Press Time Remaining: DB Swings EMOM 4 10 Star Thrusters Time Remaining: Star Jumps/Jacks EMOM 4 10 DB Snatches Time Remaining: Squat Jacks

Light Speed 04/16/24

04/16/24 Light Speed Equipment: Light DBs Warm Up: 30 Sec 2R Hip rotations Side twists Front and back kicks Tempo squats JB lunges Jump Rope Workout: 40/20 3R Runners DB swings 40/20 3R Toe taps Skiers 40/20 3R Split jacks Uppercut punches 40/20 3R Press Jacks Squat Jacks

Light Speed 04/23/24

04/23/24 Light Speed Equipment: Bodyweight , DBs optional Warm Up: 30 Sec 2R Run Chest Pulses In Out Squats Lunges Over Unders Boot Strappers Workout: 40/20/1 3R Shuffle Reach Knee Tucks Elbow Plank 40/20/1 3R Squat Lunges In Out Jump Squats Wall Sit 40/20/1 3R Dead bugs Full Body Crunches Boat Pose 40/20/1 3R Push Up Pulses Push Ups Cross Jacks

Light Speed 04/30/24

04/30/24 Light Speed Equipment: DBs, optional KB Warm Up: 30-30-30 x 2R: Jog - Squats - Inchworms/GMs Press jacks - Lunges - Up downs/Large circles Workout: AMRAP 7: 20 Skiers 10 Back lunges skips 5 Push up + frog jump AMRAP 7: 20 Skaters 10 Straight leg sit up 5 Burpees AMRAP 7: 20 KB swings 10 3-pulse jump squats 5 Cross sit ups + V-up

Power Up 04/03/24

04/03/24 Power Up Equipment: DBs or Bar Warm Up: 30 Secs 2R Squats Good Mornings Boot strappers Alternating Deep Lunge Over under fence Cossack squats Jump Rope Workout: 2 Min Wall Sit 30-30-30 4R Wide Straight Leg Dead Lift In Out Jump Squats 30-30-30 4R Split Squats Squat Jacks 30-30-30 4R VMO Calf Raises Front Back Jump Squats 30-30-30 4R Sumo DL High Pull Quick Feet 2 Min Wall Sit

Power Up 04/10/24

04/10/24 POWER UP Equipment: DBs or Bar, Band Optional Warm Up: 3R 30 sec each: Jog Over Under In Out Squats Boot Strappers Good Mornings Cossack Squats 2 Min: Wall Sit Workout: 3R each 30 sec rest 2MOM: 40 Sumo Pulses 10 Wide Straight Leg Dead Lift 2MOM: 40 Back Leg Lifts 30 Calf Raises 2MOM: 20 Bulgarian squats 10 Squat on toes The remaining time: Jog Air squats Jump rope

Power Up 04/17/24

04/17/24 Power Up! Equipment: bodyweight Warm Up: 20-20-20 x 2R: 1. Reach thrus - Kazak squats - Jumping jacks 2. Jackknives - Leg lifts - Bicycles Workout: 30-30-30-30 x 4R: Plank leg pulse L - R - Reverse scissors Squat front kick - Elbow plank hip twist - 3-pulse jump squat Ankle sit ups - Glute bridge - Leg rainbows

Power Up 04/24/24

04/24/24 Power Up! Equipment: heavy weights Warm Up: Tabata 6: Squats Good mornings High knees Lunges Workout: EMOM 6: 40 Squat-lunge rotations 16 Str. Leg deadlifts 2 mins AMRAP: 10 Jump squats 5 Bootstrappers EMOM 6: 16 Curtsy lunges 20 VMO squats 2 mins AMRAP: 10 Squats kickbacks 10 Star jacks EMOM 6: 16 SL squats 80 Jump rope

Lift Off 04/04/24

04/04/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Sec 2R Pass Thru Muscle Snatch Hang Power Snatch Behind Neck Snatch Press OH Squat Squat Press Workout: 40/20 3R Deadlift Hang Power Snatch Behind Neck Thrusters 40/20 3R Sprint Hang Power Clean  Push Press 40/20 3R Burpees OH Squat Hold

Lift Off 04/11/24

04/11/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Arm Circles 30 Secs 2R Jumping Jacks Squats Press Jacks Push Ups Then: Dowel Warm up Workout: 40/20 3R Power Snatches OH Squats Burpees 40/20 3R Power Cleans Front Squats Press 40/20 4R KOT Split Squats

Lift Off 04/18/24

04/18/24 LIFT OFF Equipment: DBs or Bar, Dowel Warm Up: 3 rounds 30 secs. Cardio of Choice Inchworms (Standing reaches) Superhero W KTC Then: Dowel Warm Up Workout: AMRAP 12: Snatch DL Extension High Pull Power Snatch (Ladder +1) OHS AMRAP 12: High Pull Muscle Clean Power Clean (Ladder +1) Front Squat Press

Lift Off 04/25/24

04/25/24 LIFT OFF Equipment: DBs or Bar, dowel Warm Up: 30 sec 2R Jog - Squat - GM - Press jacks Dowel 30 sec: Pass thru Press OH squat Snatch Clean Workout: 3R 2 Min: Snatch 1 Min: 2 Behind neck Press + 1 OHS 1 Min: Rest 3R 2 Min: Cleans 1 Min: 2 Front SQ + 1 Press 1 Min: Rest 2 Min: Wall Sit

Arm Strong 04/05/24

04/05/24 Arm Strong Equipment: DBs Warm Up: EMOM 5: 3 Half dive bombers - 4 D.Dog step outs - 5 Star jacks Then: Jumping jacks Windmills Cross jacks Squat lat reach Split jacks Workout: 30-30-30-30 x 3R: Figure 8 - BO triceps kickback - DB windmills Tabata 8: 3-pulse Push up Kneeling biceps curls Plank row Front hold 30-30-30-30 x 3R: Triceps dips - Seated press - DB swings Tabata 4: Side plank arm driver 4-point DB punch

Arm Strong 04/12/24

04/12/24 Arm Strong Equipment: light and heavy DBs Warm Up: 1 min each Cat-camel Elbow reach ups Inchworms/swimming Squat front raise Press jacks Workout: Tabata 4: DB arm circles DB cross jacks 40-20 x 3R: Chest fly leg lift Tabletop chest press Lat pull + skull crusher Tabata 4: Seated row Alt. OH press 40-20 x 3R: BO row Curving biceps curls

Arm Strong 04/19/24

04/19/24 Arm Strong Equipment: heavy dbs Warm Up: Tabata 5: Jacks (Jumping, thruster, split, press, cross) Inchworms/swimming Workout: 2.5 MOM (30 sec rest): 20 SL deadlift + BO row 12 Biceps curls 2.5 MOM (30 sec rest): 20 Triceps dips 12 Push up + 2.5 MOM (30 sec rest): 20 Halos in lunge 12 Shoulder squats Then: Volleyball shuffle Shoulder taps/punches Burpees/Thrusters

Arm Strong 04/26/24

04/26/24 Arm Strong Equipment: light to medium dumbells Warm Up: 5mins cap: 3 rounds of: 5 Reach thrus 5 Circles 10 Split jacks 20 Punches Workout 40-20 Circuit 4R: Triceps kickback + punches SA Cross abductions Dips/extensions Narrow push up pulse Rotational biceps curls Wall sit skull crushers

Big Bang 04/06/24

04/06/24 Big Bang Equipment: DBs Warm Up: 30 sec x 2 Cross jacks Squats Side lunges Good mornings Sit ups Push up Pulses Workout: In 8 mins: 20 Deadlifts 20 Alt. Bent over rows 20 Thrusters 5 inchworms Then: Squats for count In 8 mins: 20 side lunges 20 alt. Oh presses 20 Squat to Tricep Extensions 5 get ups Then: Sit ups for count In 8 mins: 20 jump squats 20 squat cleans 20 Big Flutters 20 V-ups Then: Push ups for count

Big Bang 04/13/24

04/13/24 Big Bang Equipment:DBs, Bar optional Warm Up: Wall Slides Wall OHS 2R 30 sec each: Jog Over Under Boot Strappers Good Mornings Cossack Squats In Out Squats Workout: 2MOM 3R 12 Front Back Jump Squats 6 Up Downs Time Remaining: Downward Dog Knee Tucks AMRAP 6 12 Wide BO Row 12 Wide Back Fly 12 Wide Press AMRAP 6 10 Hang Power Snatches 10 Sumo Deadlift High Pulls 10 Bicep Curls 2MOM 3R 12 Hang Power Cleans 12 Skiers 12 Jump Squats Time Remaining: Downward Dog to Cobra

Big Bang 04/20/24

04/20/24 Big Bang Equipment: DBs Warm Up: 1 min each Over under fence Squat + inchworm Downward dog step outs Windmill High Knees Workout: 24 mins Ladder 2-4-6-…: Batman + Superhero Chest Press Sit Ups Sumo Curl to Press Sumo Squat Jumps Straight Leg DL Skater + Reach Down

Big Bang 04/27/24

04/27/24 Big Bang Equipment: DBs/ Bar Warm Up: 20-20-20 x 3R: Jump rope - Squat front kick - Jog Then: 30 Secs 2R Fire hydrants Squat reach ups Superheroes Slow sit ups Workout: EMOM 6: 30 Star crunches 10 Clusters Then: 1 min Sit Ups EMOM 6: 20 Front Side Raises 20 Split Squats Then: 1 min Squats EMOM 6: 20 DB Hang Power Snatches/ 10 Bar Hang Power Snatches 10 Bicep Curl to Press Then: 1 min Push Ups EMOM 6: 20 Sumo DL High Pull 10 Wide Straight Leg DL Then: 1 min Sprint

Power Up! 05/01/24

05/01/24 Power Up! Equipment: heavy weights Warm Up: 5 mins cap - 10 each: Reach thrus Side leg lifts JB lunges BO kickbacks Boot strappers Kazak Squats Predator jacks Workout: Tabata 8: Back lunge side leg lift L Back lunge side leg lift R Squat jacks Quick feet 30-30-30-30 x 3R: Str. Leg deadlift Front Squat Squat to deadlift Tabata 8: Shuffle high knees BO SL leg rainbow L BO SL leg rainbow R Plié pulses

Power Up 05/08/24

05/08/24 Power Up! Equipment: DBs or lighter bar Warm Up: 30 sec each: Leg swings GMs Fire hydrants All four kickbacks Runner lunge reach ups Squats Quick feet Skaters Workout: AMRAP 8: 20 Side plank clamshells 30 Mountain climbers/jump lunges 20 Glute bridge march AMRAP 7: 30 Wallsit calf raises 20 Squat leg circles 20 Tibial raises AMRAP 6: 20 Weighted side leg lifts 15 Jump squats 40 Jump rope

Power Up 05/15/24

05/15/24 Power Up Equipment: DBs or Bar Warm Up: 1 Min Each: Jog Frankensteins Squat Sumo Pulses Split Pulses Good Mornings Workout: EMOM 6 Time Remaining: Odd: Jump Rope Even: In-Out Jump Squats 12 VMO Squats 12 Cossack Squats 12 Straight Leg Dead Lift 12 Back Lunges

Power Up! 05/22/24

05/22/24 Power Up! Equipment: heavy weights Warm Up: 1 min each: Jog GM Squats Lunges 30-30-30 x 2R: Cross jacks - Calf raises - Squat pulse Workout: 7 min AMRAP: 10 Str. Leg Deadlifts 8 Deadlifts 20 Splusters 6 mins AMRAP: 10 Volleyball shuffles 15 Jump squats 20 Jump lunges 7 mins AMRAP: 20 SL Glute bridge 15 DB KTC 30 Reverse scissors

Power Up! 05/29/24

05/29/24 Power Up! Equipment: heavy weights Warm Up: 20-20-20-20 x 3R: Fire hydrants L - R Squats Jog Workout: EMOM 6: 10 Squat + deadlift 16 Side lunge 1 min Wallsit EMOM 6: 40 Squat-lunge rotations 10 Squat on toes 1 min Wall sprint EMOM 6: 10-15 Front squats 20 Squat kickbacks 1 min Quickfeet

Lift Off 05/02/24

05/02/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Workout: 1 min: Hang Muscle Snatch 40/20 3R or (5,4,3) Heavy Hang Power Snatch Snatch Push Press Back Squat 1 Min : Heavy Snatch Pulls 40/20 3R Clean Pull Hang Power Clean Push Press Front Squat 1 Min : Heavy Clean Pulls

Lift Off 05/09/24

05/09/25 Lift Off Equipment: Dowels, DB or Bar Warm Up: 30 Sec 3R Jumping Jacks Squats Good Mornings Jog Dowel: Pass Thru Press Snatch Clean Workout: Circuit 1-30-30 x 3R: 1. Snatch -Toe taps 2. Thruster + Spluster - Skiers 3. Clean + side lunge - KTC 4. Sumo deadlift - 4-point knee tucks/punches

Lift Off 05/16/24

05/16/24 Lift off Equipment: Bar or DBs Warm Up: Dowel warm up 20-20-20 x 3R: Front squat - Thusters - OH squat Workout: 40-20 x 4R: Clean + thruster Sit ups Front lunges Front back burpees Sumo deadlift High pull

Lift Off 05/23/24

05/25/24 LIFT OFF Equipment: DBs or Bar, Dowel Warm Up: 1 Min: Jog Jumping Jacks Good Mornings Cossack Squats Over Under Dowel Warm Up: Pass Thru Behind Neck Press Over Head Squats Elbow Rotations Front Squat Press Workout: 1-1-30-30 4R Power Snatch Over Head Squat Jump Rope Rest 1-1-30-30 4R Power Cleans Front Squat Shoulder to Head Rest Cool Down: 10 Good Mornings 20 Knees Over Toes Split Squat 20 Tibial Raises

05/30/24 Lift Off

05/30/24 Lift Off Equipment: DBs or barbell, dowel Warm Up: 3 mins AMRAP: 1-2-3-..: Pass thru Snatch grip Deadlift OH squat 3 mins AMRAP: 1-2-3-..: Snatch BN press Squat Workout: 40-20 x 3R: SA Snatch Str. Leg wide deadlift Push up pulses Penguin taps 40-20 x 3R: High Pulls Cleans Front lunges Plank hold

Arm Strong 05/03/24

05/03/24 Arm Strong Equipment: DBs, heavy and light Warm Up: Arm Circles Arm Swings 30 Secs 2R Arm Drivers Plank Saw Half Dive Bombers Inchworms Workout: 40-20 x 3R Butterfly Pulses BO row + Oh press 40-20 x 3R Bicep Curls + abduction BO fly + str. Arm kickback 40-20 x 3R Y-raise Heartbeats + str arm abduction

Arm Strong 05/10/24

05/10/24 Arm Strong Equipment: DBs Warm Up: 30-30 3R: Windmills Jumping jacks 30-30 3R Inchworms/Reach thrus Split jacks Workout: 40-20 x 3R: Biceps curl + OH press Plank row 2 mins AMRAP: 5 Push ups 10 Press jacks 40-20 x 3R: Chest press alt leg lift Diagonal chest flys 2 mins AMRAP: 10 Toe touch 10 Bear shoulder taps 40-20 x 3R: OH triceps extension + front raise DB windmills

Arm Strong 05/17/24

05/17/24 Arm Strong Equipment: Heavy and light DBs Warm Up: 10 each: Swimming Windmills JB lunges Reach thrus 5 Inchworms 5 Half dive bombers 5 Full dive bombers Workout: 30-30-30 x 3R: BO row - Biceps curls - Wide BO row Triceps dips - Pulses - Push ups Abduction - Side extension - Figure 8 Commando planks - SuperWs - Shoulder taps

Arm Strong 05/24/24

05/24/24 Arm Strong Equipment: DBs Warm Up: Over under Windmills Inchworms Swimming 20-20-20 x 2R: Push ups - Up downs - Press jacks Workout: 5 mins Ladder of reps 2-4-…: DB circles - Triceps kickbacks BO fly + str arm kickback - Upper cut punches (Lunge) Hammer curl - Chicken wings Plank row - push up pulse x 10 JB lunges - Press jacks

Arm Strong 05/31/24

05/31/24 Arm Strong Equipment: Warm Up: Wrist warm up Shoulder mobility Then: Tabata 4: Inchworms - Press jacks - Windmills - Str. Arm pulses Workout: 30-30-30 x 4R: Diagonal chest flys - Chest press leg lift - Lat pulls Plank row - DB superheroes - Kneeling DB circles Seated row - Sit up OH press - Rainbows Skull crushers - Alternate chest fly - Seated punches

May the 4th be with you 05/04/24

05/04/24 Big Bang Equipment: Dumbells Warm Up: 4 Squats - 4 Push ups - 4 Superheroes then: Jog Skaters Jump rope Lunges Burpees Workout: EMOM Circuit x 4R: 20 Star jacks 20 Squat side kick 30 Star crunches 20 Chewbacca chops 20 Jedi’s lunges 1 min run

05/11/24 Not Your Mama's Workout

05/11/24 Big Bang Equipment: DBs, Slam ball, Optional Bar Warm Up: 1 Min each: Half Dive Bombers Reach Thrus Jog In Out Squats Good Mornings Cossack Squats Not Your Mother’s Workout: 24 mins EMOM: 1 burpee or 10 high knees: 5 rounds FT: 20 Slamballs 10 Push up + plank jacks 70 Jump rope 15 Wallballs/thrusters With remaining time: Plank till failure - Squat hold till failure

Big Bang at the Park 05/25/24

05/25/24 Big Bang in the Park Equipment: Bodyweight Warm Up: GM walk Monsters walk Butt kicks Side shuffle Frankensteins JB lunges Kazak squats Workout: 2MOM - 30 sec rest: 15 Sit up twist 15 Sumo squats Then: Push ups/Upper cuts 6 mins AMRAP: 1 Run/50 Jump rope 10 Star jacks 5 Reptile push ups/ x2 Squat elbow to knees 2MOM - 30 sec rest: 20 Side plank elbow to knee 10 Frog jumps/ front back jumps Then: Cross jacks

Nuclear Core 05/06/24

05/06/24 Nuclear Core Equipment: DBs Warm Up: Tabata 6: Jog Squats knee to elbow JB lunges Up downs Workout: 40-20 x 3R: Sit ups Scissors Side plank arm driver 40-20 x 3R: Seated row Leg rainbows Russian twist 40-20 x 3R: Commando planks Snow angels

Nuclear Core 05/13/24

05/13/24 Nuclear Core Equipment: bodyweight Warm Up: Tabata 6: Crunches Sit ups Leg lifts Slow dead-bugs Workout: 30-30-30-30 x 4R: Crunches - Scissors - V-ups 30-30-30-30 x 4R: Plank sawing - Reptile knee tucks - Reverse dead-bugs 30-30-30-30 x 4R: Cross sit ups - Bicycles - Dead-bugs

Nuclear Core 05/20/24

05/20/24 Nuclear Core Equipment: any weight Warm up: 30-30-30-30 x 3R: Predator step outs Knee tucks Superheros Sit ups Workout: 4R EMOM: 10 Push up ankle tap / 20 cross sit ups 16 Side DB V-ups L 16 Side DB V-ups R 16 Seated Haybailers 6 DB Jackknife + V-up 40 Russian twists 1 min rest

Memorial Day Workout 05/27/24

Memorial Day Workout Equipment: Dumbells Warm UP: EMOM: 10 squats - Jumprope 5 Inchworms - Jumping jacks 15 Sit ups - Push ups 20 Skaters - High knees 30 Bicycles - Up downs Workout: Tabata 8: Jump rope Plank back taps Toe touch/cross sit ups Get ups/hollow rock Tabata 8: Haybailers L Haybailers R American DB swings Front hold squats Tabata 8: Bicycles Db to feet Cross crunch FB pulses

Light Speed 05/07/24

05/07/24 Light Speed Equipment: DBs, slamball or KB Warm Up: 6 mins cap: Ladder 10-8-6-4-2: Squats Frankensteins Windmills Half dive bombers /swimming Workout: 30-30-30 x 4R: Jump rope - Thrusters Full hay bailers L - R Sumo high pulls - Volleyball shuffle OH back lunge high knee L -R

Light Speed 05/14/24

05/14/24 Light Speed Equipment: DBs Warm Up: 30 Secs 3R: Over under Jacks Sumo punches Puppy to Cobra Workout: 45-15 x 3R: Skater reach down Goblet squat + deadlift Predator Jacks Up downs 45-15 x 3R: Back lunge front reach Shoulder squats Santana push ups DB swings

Light Speed 05/21/24

05/21/24 Light Speed Equipment: KB or Slamball, DBs Warm Up: 3 rounds of: 10 Wall slides 20 Monster walk 30 Reverse deadbugs 40 Jump rope Workout: 30-30-30-30 x 3R: Curtsy lunge L - R - Slamballs Toe taps - Thrusters - OH high knees KB swings - Figure 8 lunges - Plank jacks KB squat + goblet squat - Get ups - Hollow rock

Light Speed 05/28/24

05/28/24 Light Speed Equipment: DBs Warm Up: 5 mins cap 10 each: Reach thrus Over under Bootstrappers JB lunges Half dive bombers D. Dog step outs Squat jacks Workout: 40-20-30 x 4R: Skiers - OH squats Bearcrawl to plank - Wide push ups Side raise lunges - Thruster jacks Shuffle high knees - Jump squats

Big Bang Circuit at the Park 06/01/24

Big Bang circuit at the Park Equipment: bodyweight Warm Up: Scoop up walk Quad walk Monster walk JB lunges Side J. Jacks Skaters Press jacks Workout: Circuit 40-20 x 4R: Squat circle Birddog SL sit ups Mountain climbers/Split jacks Kazak squat pulse Run/any cardio

Big Bang 06/08/24

06/08/24 Big Bang Equipment: bodyweight Warm Up: 1 Run/2 mins jog Then: 30-30-30 x 2R: Windmills - Squats - Inchworms/bicycles Workout: EMOM 9: 20 Curtsy lunge side leg lift 15 Wide push ups 5 Jump walk backs 20 Side plank elbow to knee 40 Cross jacks 16 Back lunge front reach 30 Skaters 5 Burpees/20 hollow rocks

Big Bang 06/15/24

06/15/24 Big Bang Equipment: DBs Warm Up: 1 Min each Good Mornings Squat Side Reach High Knees Lunges Alternating Cossack Squats Half Dive Bombers Workout: 1-30-30 3R Sumo DL High Pull- Monster Walk Then: 1 Min. Squat Hold 1-30-30 3R Jack Knives- Leg Cris-Cross Then: 1 Min. Hollow Hold 1-30-30 3R Clusters- Up downs Then: 1 Min. Front Hold 1-30-30 3R Sumo Squat Curl to Press - Shuffle Jumps Then: 1 Min. Sprint

Big Bang at the Park 06/22/24

06/22/24 Big Bang Equipment: optional DBs Warm Up: Tabata 6: Over under Frankensteins Predator jacks Plank jacks Workout: Circuit 3R 45-15: Ropes Goblet squats Sit ups w/twist Ball throw/Heartbeats Kazak squat reach down Run/Wall sprint

Big Bang 06/29/24

Big Bang 06/29/24 Equipment: Bodyweight Warm Up: 30 sec each: Scorpions Half dive bombers Inchworms Boot strappers Good mornings Cross jacks Skips Workout: EMOM 8 10 Push ups + toe tap 20 Squat + side kick AMRAP 7:
1 Run/100 jump rope 8 x 1-2-3 Sit ups EMOM 8 10 Side lunge + front reach 10 Push up plus

Nuclear Core 06/03/24

06/03/24 Nuclear Core Equipment: bodyweight Warm Up: 3R of: 5 Half divebombers 10 D.Dog step outs 20 Slow dead bugs Workout: 40-20 x 3R: Flutter kicks up and down 3-pulse crunch Side crunch + Side V-up L Side crunch + Side V-up R Star crunches Scissors Plank saluts

Nuclear Core 06/10/24

06/10/24 Nuclear Core Equipment: bodyweight Warm Up: Cat-camel Bird-dog Runner lunge stretches Pass thrus AMRAP 4 5 sit ups 10 glute bridges 20 flutter kicks Workout: 45-15 x 3R: Cross crunch Slow deadbugs Ankle taps Crunch hold Butterfly sit ups Snow angels Knees to Chest Slow Flutter Kicks

06/16/24 Nuclear Core

06/16/24 Nuclear Core Equipment: slamball or DBs Warm Up: 30-30-30 x 2R:
Crunch - leg lift - sit up Inchworms - Superheros - knee tucks Workout: 45-15 x 3R:
4-point plank taps Alt. Star crunches 1 min 1-2-3 crunches Kneeling hay bailers Knee tucks 1 min tabletop hold Cross sit ups KTC on back

Nuclear Core 06/24/24

06/24/24 Nuclear Core Equipment: Bodyweight Warm Up: 30 sec 2R: Reach Thrus Half Dive Bombers High Knees Downward Dog Step Outs Jog Workout: AMRAP 8 10 Circle jackknives 20 Table top crunches 20 Flutter kicks 20 Bicycles 40-20 x 3R: Leg rainbows Dead-bugs AMRAP 8 20 Elbow plank sawing 20 Reverse dead bugs 20 D.Dog knee tucks L - R

Light Speed 06/04/24

06/04/24 Light speed Equipment: dbs Warm Up: 30-30-30 x 3R:
Reach thru Squat + lunge Jacks Workout: 2MOM 20 skaters 20 side lunge thrusters 20 skiers 20 front raise squats 20 db swings 20 predator jacks Then Skaters Shoulder taps Toe taps

Light Speed 06/11/24

06/11/24 Light Speed Equipment: Light DBs 
Warm Up: 1 Min Jog 30 sec 2R Squats Lunges Jumping Jacks Half Dive Bombers 1 Min Sprint 
Workout: 40/20 Circuit 3R Skiers Skips Predator Step Outs In/out Jump Squats Sumo Squat Curls Burpees Front Hold Back Lunges Up Downs

Light Speed 06/18/24

06/18/24 Light Speed Equipment: KB or DBs Warm Up: Tabata 6: Reach thrus Squats Bearcrawl Lunges Workout: 12 mins EMOM: Odd: 10 squats Even: 5 push ups Then: KB swings Plank jacks Side lunges 12 mins EMOM: Odd: 3 burpees Even: 10 high knees Then: Goblet squats Cross jacks 4-point jumps

Light Speed 06/25/24

06/25/24 Light Speed Equipment: DBs Warm Up: EMOM 5: 5 squats - 5 boot strappers - 6 windmills Then: Jog Lunges Jump rope Monster walk Split jacks Workout: 45-15 x 3R: Volleyball shuffle Lunge + side DB raise Toe taps Skiers Split Jacks JB lunges Skater reach downs Push up + downward dog/ b.o. row

Power Up! 06/05/24

06/05/24 Power Up! Equipment: any weights Warm Up: Hams, quad, figure 4 dynamic stretches 20-20-20 x 3R: Leg swings Lunges High knees Workout: 7 mins AMRAP: 30 Side leg rainbows 20 SL deadlifts 10 In-out jump squats 10 Front-side-back lunges 20 Volleyball shuffles 30 Side leg raises 30 Sumo squat pulses 60 Back leg pulses 10 3-pulse jump squats

Power Up 06/12/24

06/12/24 Power Up! Equipment: heavy weights Warm Up: 1 Min: Jog Fire hydrant Back Kicks Bootstrappers Lunges Cossack squats Workout: 1 min hold wall sit Then: EMOM 5: 16 Split Squats 1 min hold Glute Bridge 1 min hold wall sit Then: EMOM 6: 16 Cossack 16 VMO squats 1 min hold Fold 1 min hold wall sit Then: EMOM 5: 16 Lunge Back Kicks 1 min hold Deep Squat

06/19/24 Power Up!

06/19/24 Power Up!
Equipment: any weight Warm Up: 6 mins cap 3 rounds: 10 Squats 10 Lunges 5 Bootrappers 20 Jump rope Workout: 30-30-30 x 3R: Side lunge + front kick L - R - Monster walk Str. Leg deadlift - Jump walk backs - Mountain climbers Back lunge skips L - R - Sumo pulse Bunny hops - Fire hydrant pulse L - R

Power Up 06/26/24

06/26/24 Power Up Equipment: Dbs Warmup: 30 sec 2R Jog Cross Jacks Downward Dog Step outs Cossack Squats Monster Walks Jump rope Workout: 40-20 circuit 3R In-out Squats Sumo Pulses Knee lift + leg lift Split Squats VMO Squats Straight Leg Deadlift Penguin taps Wall Sit Rest

Lift Off 06/06/24

06/06/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs. 2R Jumping Jacks Jump Rope Monster Walk Side Lunges Reach Thrus 3 Min: Dowel Warm Up Workout: 1 Min each 3R Snatch grip Dead Lift Hang Power Snatch Power Snatch + Over Head Squat Rest 2 Min Straight Leg Dead Lift 1 Min each 3R Dead Lift Power Clean Clean to Over Head Rest

Lift Off 06/13/24

06/13/24 Lift Off Equipment: DBs or Bar, Dowel, Step Warm Up: Dowel Warm Up: 30 Secs 2R Pass Thru Muscle Snatch OHS Squat Press Clean Rotations Muscle Cleans Front Squats Workout: 1-30-30 Secs each 4R Power Snatch OHS 1 Min Rest EMOM 12 (3 heavy or 40/20 light) Complex: Dead Lift Clean Front Squat Shoulder to OH 3R 10 KOT Split Squats 10 Tibial Raises 1 Jefferson Curls

Lift Off 06/20/24

Lift Off 06/20/24 Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 2R Jog Squats Lunges Press Jacks Inchworms Dowel Warm Up: Pass thrus Snatches Cleans Workout: 40/20 2R Snatch DL Snatch balance AMRAP 2 x 4R 1Min rest Power Snatch OH Squats 40/20 2R VMO Squats Good Mornings/ SLDL AMRAP 2 x 4R 1Min rest Power Cleans Front Squats

Lift Off 06/27/24

Lift Off 06/27/24 Equipment: DBs or Bar, dowel Warm Up: Arm swings Tabata 4 min Press jack Run Dowel: Pass thrus Bn press OHS Elbow Rotations Workout: 1min each x 3R Power Snatch+ OHS Core Sit Ups Rest 1min each x 3R Power cleans + Front Squats + press Elbow Plank Rest 1min each x 3R Sumo Dead Lift High Pull JackKnives Rest

Arm Strong 06/07/24

06/07/24 Arm Strong Equipment: DBs, optional slamball Warm Up: 2R x 30: Shoulder rolls R. Lunge reach ups Over unders Jog JB lunges (Wall)Push ups Workout: 30-30-30-30 x4R: 1. Split squat hold halos L - R - Shoulder squats 2. Biceps curl + OH press - Triceps kickbacks - Rotational biceps curls 3. Cross abduction L - R - BO flys

Arm Strong 06/14/24

06/14/24 Arm Strong Equipment: Heavy and light DBs, optional bar Warm Up: Shoulder mobility 30s x 2R: Windmills - Reach thru - Jumping jacks Push ups - Inchworms - Press jacks Workout: 1 mins each x 4R: Biceps curl + undergrip raise Push press Superhero push ups SL Triceps dips SA cross abduction + raise BO row + kickback 1 min rest

Arm Strong 06/21/2024

06/21/24 Arm Strong Equipment: Warm Up: 30-30-30 x 2R:
1. Reach thru - windmill - swimming 2. Scap. Push ups - Large circles - jumping jacks Workout: Circuit 40-20 x 4R: Biceps curls + OH press BO rows Kickback stepbacks Commando plank Triceps dip pulse Press jacks

Arm Strong 06/28/24

Arm Strong 06/28/24 Equipment: DBs Warm Up: Arm Swings 30 sec 2R Jumping Jacks Push Up Pulses Half Dive Bombers Predator Step Outs Workout: 40/20 3R Skiers Front Raise + Side Raise 40/20 3R Bent Over Row Hammer Curl to Heartbeat 40/20 3R Front Raise to Tricep Extension Bent Over Fly 40/20 3R Lunge to Press Alternating Tricep Kickbacks

Nuclear Core 07/01/24

Nuclear Core 06/30/24 Equipment: DBs Warm Up: 1 min Jog 30 sec 2R Downward Dog to Cobra Superheroes Cat Cow Plank Workout: 30-30-30 3R DB Dead Bugs Ham Glute Bridges 30-30-30 3R DB Snow Angels Hollow Hold 30-30-30 3R DB Star Crunches Get ups 30-30-30 3R DB Hands to feet Reverse Scorpions 30-30-30 3R DB Bird Dogs Back Extensions

Nuclear Core 07/08/24

Nuclear Core 07/08/24 Equipment: DBs or KB Warm Up: Jog Cat Cow 30 sec 2R Reach Thrus Windmills Predator Step Outs Scorpions Workout: 30-30-30-30 3R Hay Bailers L Hay Bailers R Front Hold 30-30-30-30 3R Single Leg Glute Bridge L Single Leg Glute Bridge R Glute Bridge Hold 30-30-30-30 3R Bird Dogs Super Heroes Elbow Plank 30-30-30-30 3R Crunches Flutter Kicks Hollow Hold

Nuclear Core 07/15/24

Nuclear Core 07/15/24 Equipment: Body weight Warm Up: 30 sec each: Squats D.Dog step outs Half diver bombers Then: 1 (min) Jog 20-20-20x3R: Crunches - leg lifts - jackknives Workout: EMOM x 3R: 30 Single Leg cross crunches 20 Salute plank 30 Side plank elbow to knee 30 Reverse scissors 20 Split glute bridge 50 Bicycles 60 Fast Dead Bugs

Nuclear Core 07/22/24

07/22/24 Nuclear Core Equipment: DBs Warm Up: 30 sec 2R Jog Reach Thrus Plank to Cobra Scorpions Bird Dogs Dead Bugs Workout: 30-30-30 4R: Star crunches Side plank walk/ DB predator step outs Dead Bugs Ankle sit ups Side plank arm driver L-R DB Lat Sit Ups Ankle Taps Scissors

Nuclear Core 07/29/24

Nuclear Core 07/29/24 Equipment: Body Weight Warm Up: 30 sec 2R Jog Inchworms Bird Dogs Superheros Downward Dog to Cobras Workout: 30 Secs each 4R: Star crunches Tabletop cross crunches Ankle sit ups Rest 30 Secs each 4R: Plank jacks Reverse Dead Bugs Side plank hip raise L-R Rest 30 Secs each 4R: Russian twists Sit ups Golden Arches Rest

Light Speed 07/02/24

07/02/24 Light Speed Equipment: slamball or DBs Warm Up: Tabata 6: Squat + GM Jog Bearcrawl Jump rope Workout: Circuit 45-15 x 4R: Slamballs Plank jacks Toe taps Thruster jacks Sit ups/crunches Shuffle

Light Speed 07/08/24

Light Speed 07/08/24 Equipment: DBs Warm Up: EMOM 6 6 Lunges 6 In/Out Squats Time Remaining Push up pulses Run Jacks Workout 40/20 4R Alternating Single Arm DB snatch + 2 OHS Jump Rope Predator Burpees Split Jumps High knees Chest Fly Sit Ups

07/16/24 Light Speed

07/16/24 Light Speed Equipment: Warm Up: 30-30-30 x 2R: GM - Inchworms Over under the fence - Lunges - Press jacks Workout: 45-15 x 3R: 3-pulse jump squat Santana push ups 1 min: Spider-Man burpees 45-15 x 3R: SA Sumo squat high pulls Cross sit up + V-up 1 min: Wall sprint 45-15 x 3R: BO row + plank row Squat + side kick 1 min: Get ups/hollow rock

Light Speed 07/23/24

7/23/24 Light Speed Equipment: DBs Warm Up: Wrist warm up Cat camel Runner lunge stretches 3R x 30 sec each: Over under Punches Jumping jacks Workout: 4 rounds x 45-15: DB walking lunges Push up + 4 knee tucks Seated row DB Swing + OH squat Burpees 1min rest

Light Speed 07/30/24

07/30/24 Light Speed Equipment: Slamball, KB, or DB Warm Up: GM walk Quad walk Windmills 30-30-30 x 3R: Jog - Squat + lunge - Knee tucks/high knees Workout: 5 mins AMRAPS: 20 Slamballs 10 Shuffles 5 mins AMRAPS: 10 KB swings 10 Shoulder squats 30 High Knees 5 mins AMRAPS: 20 KTC 10 Squat + leg circle 5 mins AMRAPS: 10 Sit up + punch 50 Jump ropes

Power Up 07/03/24

Power Up 07/03/24 Equipment: DBs or Bar Warm Up: 30 sec 3R Run Single Leg Glute Bridge Plank Leg Pulses Good Morning to Squats Workout: 3R 1 min Squat to back lunges 30 rest 1 min Skips 30 sec rest 3R 1 min Cossack Squats 30 rest 1 min Skaters 30 sec rest 3R 1 min Good Morning/ Straight Leg Deadlift 30 rest 1 min Penguin Taps 30 sec rest

07/10/24 Power up!

07/10/24 Power up! Equipment: heavy weights Warm Up: 5 mins cap: 10 GMs 20 squats 30 lunges 40 cross jacks 50 penguin taps Workout: 1-30-30-30 x 3R: Squat-lunge rotations - BO leg pulse L - R Sumo deadlift - Bulgarian squat L - R Squat + deadlift - Side leg lift L - R 3 mins AMRAP bonus!: 5 Jump squats 10 Kazak squats

Power Up! 07/17/24

Power Up 07/17/24 Equipment: DBs or Bar Warm Up: 30 secs 2R Leg Swings Over Under Sumo Squats Jump Rope Split Squats Workout: 40-20 4R Circuit High Knees VMO Squats Split Jumps Wide Straight Leg Deadlift Toe Taps KOT calf raises

Power Up 07/24/24

07/24/24 Power Up! Equipment: DBs Warm Up: 30 Sec 2R Jog Jump Rope Squats Frankensteins Butt Kickers Downward Dog Step Outs Workout: 4MOM 3R 10 Squats to Back Lunges 10 Straight Leg Dead Lift 20 Sumo Pulses 30 Calf Raises Time Remaining: Jacks of Choice 4MOM 3R 10 In Out Squats 10 Cossack Squats 20 Sumo Dead Lift High Pull 30 Sec. Squat Hold Time Remaining: Jacks of Choice

Power Up! 07/31/24

07/31/24 Power Up! Equipment: heavy weights Warm Up: 5 mins cap: 3R of: 5 Boot strappers 10 GM 15 Squats 20 Skaters Workout: 1.5MOM 30 sec rest 4R: 10 Sumo deadlift + sumo squat 40 Side lunge pulses 30 Glute bridge leg abductions 30 Mountain climbers/split jacks 10 Squat on toes 30 KOT raises Remaining time: Sumo pulses Reverse scissors Quick feet Wall Sit

Lift Off 07/04/24

Lift Off 07/04/24 Equipment: DBs Warm Up: 30 sec x 2 Cross jacks Squats Side lunges Good mornings Sit ups Push up Pulses Workout: AMRAP 8: 10 Deadlifts 20 Bent over rows 20 Thrusters 10 Squat to Front Raise TABATA 8: Sprint Squats Sit Ups Push Ups AMRAP 8: 10 squat cleans 20 jump squats 20 Dead Bugs 10 Jack Knives

Lift Off 07/11/24

Lift Off 07/11/24 Equipment: DBs or Bar, Dowel Warm Up 30 sec 2R Good mornings Squats Run Split pulses Dowel Warm up Workout: AMRAP 7 Complex (Light) 3/10 Snatch Deadlifts 3/10 Power Snatches 3/10 Overhead Squats 30 Seconds Boot Strappers 40/20 3R Slow Dead Bugs Glute Bridges KOT Split Squats AMRAP 7 Complex (Heavy/Light) 3/10 Power Cleans 3/10 Front Squats 3/10 Shoulder to Overhead 30 Seconds Run

Lift Off 07/18/24

07/18/24 Lift Off Equipment: DBs or barbell Warm Up: Shoulder and wrist mobility Dowel or band: Pass thrus Around the world BN press 20-20-20 x 3R: Clean Front squat Thruster Workout: 10 mins AMRAP Ladder 2-4-6-…: High pull Clean Front squat OH press If you have to put DBs or Bar down or stop for more than 10 seconds: 50 jump ropes 9 mins EMOM: 6 bar/16 DB snatches 25 sit ups 25 penguin taps 3 mins Tabata: Thruster jacks

Lift Off 07/25/24

Lift Off 07/25/24 Equipment: Dowel, DBs or Bar Warm Up: 30 Sec 2R Jog Squats Good Morning Dowel: Pass Thru Muscle Snatch OHS Cleans Front Squats 2 Min. Rehearse Snatch Workout: AMRAP 6 (heavy/light) 3/10 Power Snatch 1/10 Overhead Squat AMRAP 6 (heavy/light) 4/10 Power Clean 2/10 Front Squat 1/10 Over Head Press 2MOM 6 Rounds 5 Burpees 15 Thrusters

Arm Strong 07/05/24

07/05/24 Arm Strong Equipment: DBs Warm Up: Arm swings 30 sec 2R Press Jacks Half dive bombers Cross Jacks Arm Drivers Workout: 2 MOM x 3R: 10 BO row + OH press 20 DB rainbows Then: Push ups/punches 2 MOM x 3R: 20 Triceps dips/kickbacks 20 Rotational biceps curls Then: Pike push ups/OH press 2 MOM x 3R: 20 DB Abductions 20 High pulls Then: BO Str. Arm pulses

Arm Strong 07/12/24

Arm Strong 07/12/24 Equipment: DBs, Optional KB Warm Up: Wall Slides Arm Swings 30 Secs 2R Push Up Pulses Half Dive Bombers Swimming Scapula Push Ups Workout: 2MOM 3R Bicep Curls to Failure Remaining Time: Cross Jacks 30 Sec Rest 2MOM 3R Tricep Extensions to Failure Remaining Time: Press Jacks 30 Sec Rest 2MOM 3R Push Ups/ Chest Pulses to Failure Remaining Time: Predator Jacks 30 Sec Rest 2MOM 3R Front/Side Raises to Failure Remaining Time: DB/KB Swings 30 Sec Rest

Arm Strong 07/19/24

Arm Strong 07/19/24 Equipment: DBs Warm Up: 30 sec 2R Arm Swings Squat + Reach Thrus Run Chest Pulses Arm Drivers Workout: 40/20/30 4R Curl to Arnold Sprint 40/20/30 4R Row to Side Raise Jumping Jacks 40/20/30 4R Front Raise to Tricep Extension DB swings 40/20/30 4R Chest Fly to Chest Press Db to Feet

Arm Strong 07/26/24

07/26/24 Arm Strong Equipment: DBs Warm Up: 1 Min: Arm Swings and Circles Y,W,I,Ts Half Dive-bombers Workout: 1 min each to fail x 3R: Curl to Arnold press Front side raises Triceps dips/extensions Row to Back Fly Narrow press/ Narrow Push Ups 3-pulse push ups/ Chest Press 7. rest 30-30-30 x 3R: With light weights: Press jacks - Kickbacks - Rainbows

07/06/24 Big Bang at the Park

Big Bang 07/06/24 Equipment:DBs, optional Medicine ball, KB, Warm Up: Run 2 min / 1 lap AMRAP 5 20 Squats 5 Downward Dog to Cobra 10 Walking Lunges 10 Hands to Feet Workout: Circuit 40/20 3R KB swings Devil Press Thrusters Slamballs/ Sumo Squat to Tricep Extension Get Ups / V-Ups Battle Ropes / Skiers Run Rest

Big Bang 07/13/24

Big Bang 07/13/24 Equipment: Slamball or DBs Warm Up: 7 mins cap: 1 (min) Jog 3R: 10 Squats 8 D.Dog step outs 5 Half dive bombers Then: 1 (min) Jog Workout: 5 EMOM x 4R: 20 Jump squats/ skiers 16 Volleyball shuffles 10 Commando planks jacks/ any jacks x 4 16 Haybailers 10 x 3-pulse Back Lunge + front kick 1 min rest/optional run

Lift Off 08/01/24

08/01/24 Lift Off Equipment: Heavy DBs or barbell, dowel Warm Up: Dowel warm up EMOM 5: 3 each: High pull - Clean - Thruster Then: Jog Bearcrawl Skaters SL reach downs Push ups Workout: 40-20 x 3R: Clean + back lunge Jump walks backs Kneeling Snatch Russian twists Str leg Deadlifts Jumping jacks OH squats

Lift Off 08/08/24

08/08/24 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Sec 2R Good Mornings Behind the Neck Press Over Head Squat Over Head Lunge Front Squat Jumping Jacks Workout: 6R: 40-20: Power Snatch + Behind Neck Press + OH Squat AMRAP 7 10 Power Cleans 10 Press 10 Over Head Lunges 2 Burpees 3R 40-20:: KOT Split Squats Ham Walk w/ weight Tibial Raises

Lift Off 08/15/24

08/15/24 Lift Off Equipment: Dowel, Bar and DB Warm Up: Dowel Warm Up 30-30-30 x 3R: Clean Thruster Push ups Workout: AMRAP 8: with bar 1-2-3-…: Snatch OH squat Crunches x10 
AMRAP 7: 5 Cleans 10 Front squats 50 Jump ropes AMRAP 6: 10-8-6-…: SA Snatch SA OH lunges If finished early: CONGRATS! YoU RoCK! ROll OuT!

Lift Off 08/22/24

08/22/24 Lift Off Equipment: Bar or DBs, KB optional, Dowel Warm Up: 30 sec 2R Jumping Jacks Good Mornings Squats Press Jacks Dowel warm up Workout: 1.5MOM: 3-3-3(heavy)/6-6-6(light) reps x 5R: SG High pull - Snatch - OH squats 1.5MOM: 3-3-2(heavy)/6-6-6(light) reps x 5R: Clean - Thruster - Back OH lunge 7 mins AMRAP: 15 KB swings 10 Superheroes 5 Burpees

Lift.Off 08/29/24

Lift Off 08/29/24 Equipment: Dowel, DBs or Bar Warm Up: 30 Sec 2R Jog Squats Kazak Squats Dive Bombers Squat Back Lunges Dowel Warm Up: Pass thru OH Squats Snatches Workout: AMRAP 20 Run 400 meters / 1 Min. hang power snatch, 21 reps 12 Pull Ups/ 30 Sec Pull Up Hang HOME: Run 1 Min. Hang Power Snatch 21 30 Sec. Front Raise Hold

Arm Strong 08/02/24

Arm Strong 08/02/24 Equipment: DBs Warm Up: Arm Swings AMRAP 5 20 Press Jacks 5 Half Dive Bombers 10 Arm Drivers 5 Saw Planks Workout: Continue where you leave end previous round AMRAP 2 4R rest 30 sec 8 Sumo Curl to Press 8 Squat Raise to Tricep AMRAP 2 3R rest 30 sec 20 Push Up Pulse 5 Push Ups AMRAP 2 4R rest 30 sec 10 Fly 10 Row

Arm Strong 08/09/24

08/09/24 Arm Strong Equipment: DBs Warm Up: 2R 30 sec each: Arm circle - Swimming - Up downs (Light weights) Sumo high pulls - DB circles - Bentover flys Workout: Circuit x 4R 1 min each: Chest Press + Lat Pull Alt row Hay-bailers Triceps dips Press jacks Rest

Arm Strong 08/16/24

08/16/24 Arm Strong Equipment: DBs Warm Up: 30 sec 2R Cross Swings Press Jacks Downward Dog to Cobra Jumping Jacks Jog Workout: 40-20 x 4R: Power Clean to Press Diagonal Back flys 4R: SA Curl Seated Front raise to Tricep extension 4R: Squat Rainbows Crunch Chest Flys

Arm Strong 08/23/24

08/23/24 Arm Strong Equipment: DBs Warm Up: Arm circles Wrist warm up Scorpions Half dive bombers 20-20-20 x 3R: Inchworms - Push up pulse - Jumping jacks Workout: 40-20 x 4R Circuit: Rows Lat pulls Push up + ankle tap Push press Triceps dips Rotational biceps curls

Arm Strong 08/30/24

Arm Strong 08/30/24 Equipment: DBs Warm Up: Arm Swings Then: 30 Secs 2R Cross Jacks Inchworms Plank Saws Push Up Pulses Workout: 40-20 3R Narrow Push Up Pulses Dive Bombers Wide Push Up Pulses 40-20 3R Front Raise to Tricep Extensions Press Jacks Curl to Arnold Press 40-20 3R B.O. Row to Fly Skiers

Big Bang 08/03/24

08/03/24 Big Bang Equipment: Bodyweight Warm Up: 30 Sec each Ham Walk Lunges Downward Dog to Cobra Sit ups Frankensteins High Knees Butt Kickers Workout: 7 AMRAP 20 sit ups 20 air squats Run / 60 Jump Rope 6 AMRAP 6 burpees 16 Walking lunges 32 Knee Tucks 5 AMRAP 10 V-UPs 3 Get Ups 4 AMRAP 30 Russian twists 15 KTC 3 AMRAP 10 jump squats 5 half dive bombers 2 AMRAP Star jumps/jacks

Big Bang 08/10/24

08/10/24 Big Bang Equipment: bodyweight Warm Up: 30 sec each 2R: Reach thru Over under Frankensteins JB Lunges Press jacks Jog Workout: 40-20 x 3R: SL sit ups Front-Back squat jumps Then: 1 min cardio/Run 40-20 x 3R: Side lunge + Front kick Push ups Then: 1 min cardio/Run 40-20 x 3R: Squat jump reach downs Jackknives Then: 1 min cardio/Run

Big Bang 08/18/24

08/17/24 Big Bang Equipment: Bodyweight Warm Up: AMRAP 5 3 half dive bombers 10 Jumping jacks 3 Reach thrus 10 High knees Workout: 1 Min each Squats Skips Predator Step Outs AB flight Run rest

Big Bang 08/24/24

Big Bang 08/24/24 Equipment: DBs, Step Warm Up: 3 R 10 Reach Thrus 10 Air Squats 10 Thoracic Rotation 10 Downward Dog to Cobra 10 Air Thrusters Workout: 3R for reps 1 min each: Thrusters Sumo Dead Lift High Pulls Step Ups / Squat Jumps Press Jacks Skiers Rest EMOM 6 20 Air Squats/ 10 Heavy Front Squats

Big Bang 08/31/24

Big Bang 08/31/24 Equipment: Bodyweight, DBs for Modifications Warm Up: 2R 1:00 Cardio (moderate) 30 sec each Scapula Push Up Alt. Leg V-Ups Inchworms Squat Pulses Workout: BARBARA 5 rounds for time: • 20 pull-up • 30 push-ups • 40 sit-ups 50 squats Rest 3 minutes between rounds. NOTES: Elite: 1:1 work rest ratio, most people will take 5-6 min. per round Scaled: **30 Minute AMRAP** Assisted Pull Ups or Lat Pulls , or TRX

Nuclear Core 08/05/24

08/05/24 Nuclear Core Equipment: bodyweight Warm Up: 20-20-20 x 3R: Reach thrus - Large circles - Jump rope Crunch - Sit up - Leg rainbows Workout: Tabata 8: Commando planks Side crunches L - R Bicycles 45-15 x 3: Cross sit up + V-up Reptile knee tucks Full Body crunch Spider plank

Nuclear Core 08/12/24

08/12/24 Nuclear Core Equipment: DBs Warm Up: 6 mins cap: 5 Inchworms 20 Superheroes 30 Sit ups 40 Knee tucks 50 Bicycles Workout: 30-30-30-30 x 4R: Seated Rows- Leg lift to DBs - Sit up OH press Alternating Elbow to Knee - Superheroes push ups - Front Slide raises Flutter kicks - Get ups - DB to fee

Nuclear Core 08/19/24

08/19/24 Nuclear Core Equipment: bodyweight Warm Up: 5 mins cap 3R of: 5 Dive-bombers 6 Scorpions 7 Dead bugs 8 Sit ups 20 Bicycles Workout: 30-30-30 x 4R Circuit (30 sec rest between sets): Cross crunch - Leg circles - Snow angels Side crunch L - R - Jackknives Flutter kicks - Scissors - Hollow hold

Nuclear Core 08/26/24

Nuclear Core 08/26/24 Equipment: DBs Warm Up: Deep breaths with stomach Slow crunches 30-30-30 x 3R: Bird-dog - Inchworms - Jumping jacks Workout: 30-30-30-30 x 3R: 1. 1-2-3 Sit ups - Leg Lifts - Dead bugs 2. Reptile knee tucks - Commando plank - Superhero push ups 3. OH weighted crunches - Scissors - DB to feet 4. Get ups - Jack knives - Leg Rainbows NOTES: Mod. Reptile Knee tucks - High Knees Commando Plank- Front Raises Get Ups- Hollow Rock May add light DBs to movements

Light Speed 08/06/24

08/06/24 Light Speed Equipment: DBs Warm Up: Cat-camel Arm and leg swings Windmills Bootstrappers 3R of: 10 Squats 10 Push ups/heartbeats 10 Sit ups Workout: 30-30-30-30 x 3R: Back lunge front reach L - R - Devil’s press Push ups - Sumo biceps curls - Upper cuts Side lunge skip L - R - Figure 8 Squat jacks - Lunge hold DB circles - Lunge hold heartbeats

Light Speed 08/13/24

08/13/24 Light Speed Equipment: DBs, optional Slamball/KB Tabata 6: Scoop ups Push ups/heartbeats Monster walk Jacks Workout: 2.5MOM x 3R: 20 Slamballs 16 OH Lunges 12 Commando planks/4-point punches 10 Deadlift + row 20 KB swings 30 Plank jacks 20 Crab to Bear/Kneeling hay bailers 20 Jackknives 20 Split jumps

Light Speed 08/20/24

08/20/24 Light Speed: Equipment: DBs, optional KB Warm Up: 3R x 30 sec: Jog Squats Lunges Windmills Punches Workout: 2R 40-20: Squat front reach - KB swings - Sumo HP Knee tucks - Splusters L - R Jackknives - Bicycles - Tabletop crunches DB circles - OH high knees - Up downs

Light Speed 08/27/24

Light Speed 08/27/24 Equipment: DBs, Med Ball Warm Up: 2R 40/20 Jog- Sprint Squats- Predator Step Outs Downward Dog to Cobra- Plank Workout: AMRAP 10 Complete as many rounds and reps as possible in 10 minutes of: 6 lateral burpees over a dumbbell 12 dumbbell front-rack lunges 24 double-unders/ Penguin taps AMRAP 10 40 High Knees 21 wall-ball thrusters 12 alternating dumbbell snatches

Power Up 08/07/24

08/07/24 Power Up! Equipment: DBs Warm Up: Fire hydrants Scorpions D.Dog step outs 3 mins AMRAP: 10 Kicks 20 Jumping jacks 30 Squat pulses Workout: Circuit 40/20 Deadlift Jump lunges Front squat Volleyball shuffle KOT raises SL deadlift In-out squat jumps Rest

Power UP! 08/14/24

08/14/24 Power Up! Equipment: band, any weights Warm Up: 20-20-20 x 2R: Jog - GMs - Jump rope 20 each: F,B,S leg lifts Squats Lunges Cossack squats Workout: Circuit 45-15 x 4R: Squat jumps High knee + side leg lift Slow and low deadlifts Quick feet shuffle BO back kicks L BO back kicks R

Power Up! 08/21/24

08/21/24 Power Up! Equipment: Heavy weightsl Warm Up: 30 sec 3R: GMs Kazak squats Boot strappers High knees Workout: 1 min squats Then: EMOM 6: 20 Squat jacks 16 Single leg deadlifts 1 min lunges Then: EMOM 6: 16 Bulgarian squats 30 Mountain climbers 1 min skaters Then: EMOM 6: 30 Plie calf raises 30 Split pulses

Power Up! 08/28/24

Power Up 08/28/24 Equipment: Bar or DBs Warm Up: Tabata 6 Jump rope Squats Shuffle high knees Split jacks Workout: 40/20 3R Squat back kicks Squat hold calf raises Side lunge skips Split squats Back Pause Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Home or Light Workout: 2MOM 5x 10 Squats 20 Pulses 10 Squats

Nuclear Core 09/02/24

09/02/24 Nuclear Core Equipment: slamballs or DBs Warm Up: Cat-camel Runner lunge stretches Inchworms Over under Then 1 min each: Slamball pass sit ups Standing rotations/Russian twist Up/downs Workout: 45-15 x 3R: Side plank walk Ankle sit ups Push up knee tucks Russian twist Side plank hip raise Hollow rock 3 mins AMRAP: 3 Burpees 10 Jackknives

Nuclear Core 09/09/24

09/09/24 Nuclear Core Equipment: Any Weight Warm Up: Tabata 4: Crunch Glute bridge Leg lift Full Body Crunch Tabata 4: Plank arm leg alt lifted hold Workout: 1.5MOM x 4R (30 sec. rest between rounds) 20 KTC 10 Commando plank jacks Rest of time: Bicycles 1.5MOM x 4R: 20 Side crunches 15 Straight leg sit up (add weight) Rest of time: Hollow Hold 1.5MOM x 4R: 15 Spongebob rainbows 20 Star crunches Rest of time: Dead Bugs

Nuclear Core 09/16/24

09/16/24 Nuclear Core Equipment: DBs Warm Up: 2R x 30 sec each: Reach thrus - JB lunges - Jog Inchworms - Superhero’s - Up downs Workout: EMOM 4: 10 Plank rows + 40 knee tucks EMOM 4: 10 DB jackknives + 20 Russian twists EMOM 4: 10 Chest flys to leg lift + 20 flutter kicks EMOM 4: 20 Side plank arm drivers EMOM 4: 10 FB DB body crunches + 3 Get ups

Nuclear Core 09/23/24

09/23/24 Nuclear Core Equipment: Body weight Warm Up: 10 each: Reach thrus Windmills Half divebombers Crunches Sit ups Jackknives Workout: AMRAP 23: 50 Jump rope/1 Run 20 Plank jacks 15 Butterfly sit ups 10 V-ups 5 Get ups/10 hollow rocks

Nuclear Core 09/30/24

09/30/24 Nuclear Core Equipment: bodyweight Warm Up: 20 Crunches 20 Glute bridges 10 Lying leg circles 10 Slow sit ups 40 Knee tucks 40 Bicycles Workout: EMOM 6 (30 sec rest between rounds): 20 Sit ups 20 Plank jacks Remaining time: hold position EMOM 6 (30 sec rest between rounds): 20 Side crunches 60 Flutter kicks Remaining time: Bicycles EMOM 6 (30 sec rest between rounds): 10 SL sit ups 16 Glute bridge hold leg abductions Remaining time: Deadbugs

Light Speed 09/02/24

09/03/24 Light Speed Equipment: DBs Warm Up: 30 Sec 2R Reach Thrus Calf Raises Squats Puppy-Push Up-Cobra Choice of Jacks Workout: AMRAP 5 x 4R 1 Minute between Rounds Start where you left off previous round 40 sec. Run/ Around Randy's 30 Jump Rope Singles 20 Second Plank Hold 10 DB Hang Power Cleans 5 No Push Up Burpees NOTES: 1 Minute between Rounds Start where you left off previous round

Light Speed 09/10/24

09/10/24 Light Speed Equipment: DBs Warm Up: 30 Secs 2R Run Squats Push Up Pulses Cossack Squats Good Mornings Workout: AMRAP 10 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm 12 mins EMOM: Odd: 10 Lunges Even: 20 KB Swings Then: High Knees Jumping Jacks Jump Rope

Light Speed 09/17/24

09/17/24 Light Speed Equipment: DBs, optional slamball and KB Warm Up: 1 min each: Shoulder mobility movements Deep squats Inchworms/reach thru Lunges High knees Predator jacks Workout: 45-15 x 3R : Wall balls Bearcrawl shoulder taps Jump lunges 45-15 x 3R : KB squat swings KTC Mountain climbers 45-15 x 3R : Reverse dead bugs Burpees

Light Speed 09/24/24

09/24/24 Light Speed Equipment: Dbs, Slam Ball Warm Up: EMOM 5: 5 Squats - 4 Push ups Then: Jog Inchworms Lunges Frankenstein Predator jacks Workout: 30-30-30-30 x 3R: Skaters - Squat front kick - Knee tucks TOB/High knees - Push up toe touch - Cross jacks Front raise back lunge - Slam balls - Toe taps Skiers - Punches - Star jacks

Power Up 09/04/24

09/04/24 Power Up! Equipment: optional band, any weights Warm Up: Tabata 6: GM Boot strappers High knees Kazak squats Workout: 40-20 x 3R: Pistol squats/assisted/TRX Mountain climbers/split jumps Tabata 8 (with a band): Side leg lift L Side leg lift R Squat kickbacks Jump squats 40-30 x 3R: Glute bridge/TRX Front-back jump squat

Power Up 09/11/24

Power Up! 09/11/24 Equipment: DBs/ band Warm Up: Warm Up: 30 secs 2R: Fire hydrants L - R Squats Jog Split Pulses L-R Workout: 2 MOM 6R • 8 Toes to bar / DB to Feet • Dumbbell thruster, 8 reps • Heavy Dumbbell walking lunge, 12 steps 40/20 3R Banded Monster walks Calf Raises Rear Leg Lifts

Power Up 09/18/24

09/18/24 Power Up! Equipment: any weights, optional balance board Warm Up: Hip circles Boot strappers 90-90 stretches Cap 4 mins: 20 each: Front, back, side leg lift 10 each: Front, back, side lunge Workout: Circuit 1 min - 30 sec rest x 3R: Squat-lunge rotations BB glute bridge Bulgarian squat Str. Leg Sumo deadlift BB Slow squats Volleyball shuffle

Power Up 09/25/24

09/25/24 Power Up Equipment: any weight Warm Up: 6 mins cap 2R: 20 each: Leg swings forward, to the sides Fire hydrants 10 each: Good mornings Squats Boot strappers Lunges Workout: 45-15 x 4R: Box jumps/step ups/front lunges Death march Side leg rainbows 45-15 x 4R: 3-pulse jump squats SL glute bridge Straight leg deadlifts

Lift Off 09/05/24

Lift Off 09/05/24 Equipment: DBs or Bar, Dowel or Band Warm Up:
30 Sec 2R Predator Step Outs Good Mornings Squats Cossack Squats About 1 minute Each:

Wall Slides
Wall OH Squats
Dowel Snatches
Snatch Balance
Squat Snatch Workout: 2MOM 3 3 Muscle snatch 10 OH Squat 2MOM 5 4 Snatch balance 10 Up Downs 2MOM 6 5 Squat snatch 10 Pull Ups/ Lat Pulls Modifications Use box for up/downs Jump Pull ups or TRX

Lift Off 09/12/24

Lift Off 09/12/24 Equipment: DBs or Bar, Dowel or Band Warm Up: Arm Circles 30 Secs 2R Jumping Jacks Squats Press Jacks Push Ups Then: Dowel Warm up Workout: Max rounds in 3 minutes of: 9 Dead Lifts, 6 Hang Power Cleans 3 Push Press Rest 1 minute. Repeat for a total of 5 cycles. Continue where you left off Max rounds in 3 minutes of: 9 Tibial Raises, 9 Good Mornings 9 Predator Jacks Rest 1 minute. Repeat for a total of 2 cycles. Continue where you left off

Lift Off 09/19/24

09/19/24 Lift Off Equipment: DBs, optional bar, dowel Warm Up: Dowel Warm Up 30-30-30 x 2R:
Deadlift High Pull Cleans Thrusters Workout: EMOM 6: 8 Kneeling Snatch 10 BN press EMOM 6: 6 Power Cleans 8 Back squats AMRAP 8: 8 OH press back lunge 6 OH Squats 1 Run/50 Press jacks

Lift Off 09/26/24

09/26/24 Lift Off Equipment: DBs or a bar Warm Up: Shoulder and hip stretches 30-30-30 x 2R: GM - BN press - OH squat Clean - Press - Thrusters Workout: 1min max: Front squats EMOM 6: 50% of max N x Front squats Push ups 1min max: Push press EMOM 6: 50% of max N x Strict press Sit ups 1min max: Cleans EMOM 6: 50% of max N x Cleans Jump rope

Arm Strong 09/06/24

Arm Strong 09/06/24 Equipment: DBs and optional slamball, TRX Warm Up: 20-20-20 x 2R: Windmills - Inchworms - Scorpions Large circles - Cross jacks - Punches Workout: Circuit: 30-30-30-30 x 4R: TRX or DBs: Row - Back fly - Triceps extensions Slamballs/skiers - Rainbows - Ball over shoulder/hay bailers Push ups/chest press - Seated OH press - Diagonal chest fly

Arm Strong 09/13/24

09/13/24 Arm Strong Equipment: DBs, optional bench, plate Warm Up: Scap push ups Wall slides Swimming Over unders Bear crawl Inchworms Then: 20-20-20 x 3R with light DBs: OH press - Kickbacks - Punches Workout: 10 mins choice of: Start with heavy 3-5 reps, and build up 1 rep max OH strict press OR 10 mins AMRAP of: 20 Splusters 20 Biceps curl kazak squats 5 Burpees 30-30-30 x 3R: Triceps dips - Hearbeats - Press jacks Stirring wheel - Front raise - Halos Full haybailers L - R - Tricep extensions