Jump Lunges: 4 x 4 ea
For Time: McGhee (150 reps of pullups or burpees split any way you want it)
2 Rounds for cumulative Reps: 1 minute Calorie Row, 1 minute parallette Pushups, 1 minute Squats to medball, 1 minute hurdle hops (1 minute rest between each exercise)
Core Circuit
KB Swings 6x12 on the minute
Working up in weight each set:
Overhead Squats 2x5, Split Squats 2x5 (each leg), Front Squats 2x5, Back Squats 2x5
Clap Pushups 4x10, Extended Rock 4x10
For Time: 30 medball V-Ups, 40 pushups, 50 squats to medball, 40 Decline Pushups(Feet on Tire), 30 Medball Toe Touch Crunch (medball must touch ground then toe for each rep)
DB Power Cleans 5x3
Barbell Thrusters 4x5
Pull-Ups to Challenge 4x8
For Time: 40m double leg hop, 40m Gorilla Walk, 40m Lunges, 40m Crab Walk, 40m Traveling Burpees, 40m Pushup Walks, 400m run
Power Clean: 5 x 3
On 2’ interval do 6 sets of 6 squats
5 rounds for time:
Buy-in & Cash-out=25 lateral burpees w/ jump over hurdle
6 Pushups w/ hands on medball (chest must touch ball)
8 Tire jumps
10 V-ups
For cumulative total:
Overhead Squat (take 10 minutes to find)
Strict Press (take 10 minutes to find)
3 rounds for time:
20 MB Shouldering (10 ea side)
20 Burpees
400m Run w/ MB
Core Circuit
Speed Deadlift 4 x 2
Weighted Pushups: 5 x 5
V-Ups: 5 x 15
For time:
80 Bodyweight Squats to medball depth
40 Pullups
20 Burpees
500m Row
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The once and future way of running
Warmup then Pullup Max
Front Squat: 10 x 2 on the minute
Moving between the following exercises for 2 rounds for cumulative rep count
Med Ball Catch-n-release
Triangle Pushups
Lunge Jumps
V-Ups
.....spend 1’ at each exercise and then “rest” for 1’...during the 1’ rest the athlete must perform 10 Burpees
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Gaining Strength
As we enter into this special season of thanksgiving, we would like to thank all our clients and supporters for trusting Athletic Lab with your health, fitness and athletic performance needs. Without your support and business we wouldn’t be where we are today. We know that you have many options for places to train and we are grateful that you have placed your confidence and trust with us. Thank you and we look forward to providing you with the best possible sport performance and fitness services for years to come. Happy Thanksgiving!
Push Press: 4 x 5
On the minute for 10 minutes:
5 Goblet Squats
10 KB Swings
Resisted Walks:
Forward- 3 x 30m
Backward- 3 x 30m
Bent-Over- 3 x 30m
2’ Challenge: As many hurdle facing burpees as possible
Power Clean: 2 x 3; 2 x 2; 2 x 1
Single Leg Squats: 3 x 5 ea
Hand Stand Pushups: 3 x Reps to Challenge
For time:
600m Run
15 Pullups
10 Super Deload Burpees
Prowler / Yoke Push (Women 40m; Men 50m)
10 Super Deload Burpees
15 Pullups
600m Run
