Spin Intervals

Spin Intervals

The cooler weather has arrived (at least for a few days, here in Texas). For some, that means finding the motivation to run outside can be quite the challenge. If you have a spin bike at home, hop on that instead. OR if you’re normally an elliptical junkie at...
Endurance Chipper

Endurance Chipper

I originally programmed this workout for the Compete Every Day Workout of the Week which you can find here. This week’s workout requires: jump rope, medball, dumbbells, pull-up bar, and lung power! 1 Round: 400m Run 50 Wall ball * 100 Double Unders (or 200 singles) 40...
Total Body AMRAP(s)

Total Body AMRAP(s)

This workout requires: Dumbells, Barbells or Kettlebells and a medicine ball 800m Run Rest 3 minutes then: 10 min AMRAP 5 Curtis P’s (*Clean + Forward Lunge (R/L) + Push Press = 1 Curtis P) 10 Burpees 15 Wall Ball Rest 3 minutes then: 5 min AMRAP 25 Situps 10 Push ups...
Sprint, Swing & Sit-up!

Sprint, Swing & Sit-up!

This workout is a 3-part series with designated rest in between each. Equipment: kettlebell or dumbbell, medicine ball   Part I: Run 800m Rest 90 seconds Part II: 3 Rounds 25 Swings 20 Sumo Deadlift High Pull 15 Wall Ball 10 Burpees Rest 2 minutes Part III: AMRAP in...
BOOM BOOM POW

BOOM BOOM POW

Equipment: set of dumbbells and a med ball/sand bell (if you have one). If not, you’ll be doing burpees instead . Also, find a stretch of about 100m. Always warm up first; then…. 10 min AMRAP of: 10 DB squat press Run 100m 5 SB/MB slams (or 5 burpees) Run...
Ready…Set…Sprint!

Ready…Set…Sprint!

This week’s workout take it to the track (or treadmill) and get ready to SPRINT! The Workout: Warm up 800m jog 5 x 1 min hard/1 min rest 10 x 30 sec sprint/30 sec rest Core Finisher: 4 Rounds 25 sit-ups 20 bicycles Then: 3 minute plank. *Every time you break do...