Top

Express (Archived)

EXP #30: Friday, February 10th

1. Warm-up 5:00 Clock 500m Row AMRAP w/ time remaining 10 Step-ups (24/20) 10 Push-ups :30 Plank Hold 10 Air Squats 5:00 Rest/Stretch 2. Conditioning AMRAP 18: 30 DB Push Press (50/30) 30 Box Jumps (24/20) 30 Calorie Row 30 Ab-Mat Sit-ups...

EXP #29: Thursday, February 9th

1. Warm-up 5:00 EMOM 30 Double Unders (60 Singles) 8 Jump Squats 4 Pull-ups 5 rounds total, rest with any time left remaining in the minute after completing the 4th pull-up 5:00 Rest/Stretch 2. Conditioning 20:00 AMRAP 50' Walking Lunge 8 Burpees 50' Walking Lunge 12 Knees to Chest 50' Suitcase Carry 8 Burpees 50' Suitcase Carry 12 Knees to Chest 50'...

EXP #28: Wednesday, February 8th

1. Warm-up 2 rounds of: 0:20 Jumping Jacks 0:10 Rest 0:20 Jump Squats 0:10 Rest 0:20 Push-ups 0:10 Rest 0:20 Band Pull-aparts 0:10 Rest 0:20 Burpees 0:10 Rest 5:00 rest/stretch 2. Conditioning For time (CAP 20): 30 Decline Push-ups (20) 30 Goblet Squats (44/26) 30 Kettlebell Swings (44/26) 30 Ring Rows 20 Decline Push-ups (24) 20 Goblet Squats (53/35) 20 Kettlebell Swings (53/35) 20 Ring Rows 10 Decline...

EXP #27: Tuesday, February 7th

1. Warm-up 2 rounds of: 0:30 Jump Rope 0:30 Air Squats w/ pause @ btm 0:30 Plank Shoulder Taps 0:30 Ab-mat sit-ups 0:30 Step-ups 5:00 Rest/Stretch 2. Conditioning 20:00 AMRAP 200m Row 12 DB Push Press (50/30) 12 Burpees 12 Wall Balls (20/14) 12 Box Dips...

EXP #26: Monday, February 6th

1. Warm-up 2 Rounds of 1:00 Rowing 0:30 Air Squats w/ pause @ bottom 0:30 Plank Hold 0:30 Light Kettlebell Swings 5:00 Rest/Stretch 2. Conditioning 5 Rounds 3:00 AMRAP 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups 1:00 Rest Pick-up where you left off each round...

EXP #23: Wednesday, February 1st

1. Warm-up 5:00 AMRAP 10 Calorie Row 5 Burpees 10 Air Squats 5 Strict Pull-ups 10 Sit-ups 5 Inch worm Push-ups 5:00 Rest/Stretch 2. Conditioning AMRAP 18: 60 Wallballs (20/14) 50 Calorie Row 30 KB Weighted Step-ups (53/35) 20 Goblet Squats (53/35) 10 Wall Walks...

EXP #22: Tuesday, January 31st

1. Warm-up 1:00 Rowing 0:30 Air Squats 1:00 Jump Rope 0:30 Push-ups to Sideplank 1:00 Rowing 0:30 Sit-ups 5:00 Rest/Stretch 2. Conditioning AMRAP 3: 21 Kettlebell Swings (44/26) 21 Burpees over Rower Max Cal Row in time remaining Rest 3:00 AMRAP 3: 18 Kettlebell Swings (53/35) 18 Burpees over Rower Max Cal Row in time remaining Rest 3:00 AMRAP 3: 15 Kettlebell Swings (62/44) 15 Burpees...

EXP #21: Monday, January 30th

1. Warm-up 5:00 Clock 500m Row AMRAP w/ Time Remaining 5 Inch Worms 8 Med Ball Cleans 10 Ring Rows 12 Sit-ups 5:00 Rest/Stretch 2. Conditioning 21-15-9 (CAP 20): Wallballs (20/14) C2B Pull-ups Hand Release Push-ups Box Jumps (24/20) Kettlebell Swings (53/35)...

EXP #19: Thursday, January 26th

1. Warm-up 5:00 AMRAP 50 Singles (Jump Rope) 10 Med Ball Cleans 10 Push-ups 10 Ring Rows 10 Ab-mat sit-ups 5:00 Stretch/Rest 2. Conditioning For time (CAP 20): Row 1000 Meters 25 Burpees Over the Rower 50 Wall Balls (20/14) 25 Burpees Over the Rower Row 1000 Meters...

EXP #18: Wednesday, January 25th

1. Warm-up 5:00 Clock 500m Row AMRAP w/ time remaining 10 Air Squats 5 Inch Worm Push-ups 10 Step-ups 5 Strict Pull-ups 5:00 Rest/Stretch 2. Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24/20) Rest 60 seconds...