Weekend Workout | 11.03.18
18 Min Continuous Clock
Keep the clock running. Go non-stop through this workout!
1 Min Pushups
1 Min V-Ups
1 Min Burpees
2 Min Squats
2 Min Leg Raises
2 Min Burpees
3 Min Lunges
3 Min Situps
3 Min Burpees
Weekend Workout | 10.27.18
El Capitan
1 Round:
100 Mtn Climbers (or jump rope singles)
50 squats
25 Burpees
then, 2 rounds:
60 Mtn Climbers (or jump rope singles)
30 Squats
15 Burpees
then, 3 rounds:
40 Mtn Climbers (or jump rope singles)
20 squats
10 Burpees
(For a lighter version, sub in pushups for burpees)
Weekend Workout | 10.20.18
The Zach
This is a tough one, but don't let it get in your head. Take it one rep, one step at a time.
200m run
then 40 reps each:
Burpees
V-ups
400m Run
30 reps
600m Run
20 reps
800m run
10 reps
*For an Advanced version start with 50 Burpees, 50 V-ups, then 200 run.
*For a modification, do pushups or squats instead of burpees and situps instead of v-ups.
Weekend Workout | 10.13.18
12 Minutes of Hustle
Weekend Workouts are all about efficiency. Ain't nobody got time to sit around a gym for an hour on a beautiful Saturday morning. Get in, get out, get it done. Here's a quick one for when you're short on time, but you know you gotta do work.
Equipment: timer/watch
Goals: stamina, strength, muscular endurance, cardio endurance
Time: 12-ish minutes of hustle
Start with 2 min of burpees, counting reps,
Then immediately move on to the following 4 exercises, working at max effort. Transition quickly because there's no rest between exercises.
Squats - 1 min
Pushups - 1 min
Mtn Climbers - 1 min
Situps - 1 min
Repeat these 4 exercises x2, advanced Repeat x3
Finish with Burpees, picking up where you left off counting after the first 2 min and working until you hit 50 reps total.
Weekend Workout | 10.06.18
2 Ladders
This one may be simple, but it definitely isn't easy. There's no pacing here, just hustle. How far can you get??
7 min Ladder
Mark off a distance of 10 yards.
Sprint down - do 1 Burpee
Sprint back - do 2 Burpees
Sprint down - do 3 Burpees
Repeat, adding 1 Burpee after each run.
Rest 3 minutes
7 min Ladder
1 Pushup
1 Squat
2 Pushups
2 Squats
then 3 each, 4 each, 5, etc.... see how far you can get!
Weekend Workout | 9.29.18
16 min AMRAP
Complete as many rounds as possible in 16 minutes. These are small rep counts, so go as quickly as possible. Get as much work in as you can.
5 Pushups
10 Situps
15 Squats
5 Burpees
10 Lunges each leg
15 Mtn Climbers each leg
Weekend Workout | 09.22.18
Tabata!
20 seconds on, 10 seconds off. Do each circuit for 6 min, then rest 1 min and move to the next circuit.
1. Pushups and Mtn Climbers (alternate every 20 seconds)
2. Situps and Leg Raises
3. Squats and Lunges
4. Burpees!
Weekend Workout | 09.15.18
Krakatoa
25 Burpees
50 Pushups
75 Squats
100 Situps
75 Squats
50 Pushups
25 Burpees
Weekend Workout | 09.08.18
7 & 7
This is a quick one. Don't hold back. Move as quickly as you can!
7 min AMRAP (as many rounds as possible)
5 Pushups
10 V-Ups or Situps
15 Squats
Rest 3 min, then:
7 min AMRAP
5 Burpees
10 Mtn Climbers (ea leg)
15 Squat Jumps
Weekend Workout | 08.25.18
Do 5 reps of each
Toe touches with overhead reach
Down dog hip pushes
Runners lunge knee pushes R
Shoulder rotations R
Down dog hip pushes
Runners lunge knee pushes L
Shoulder rotations L
Wide leg stance shoulder rotations
Partner Y Stretches
Then, plank/core activation work, 30 sec each:
Plank
Plank leg raises
Side plank R
Side plank L
Hip bridge hold
Hip bridge marching
Squats
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