Strength Vs Conditioning

This workout has 10 stations and you will switch between strength and conditioning stations. Each station will take 2:00 to 6:00 minutes to complete.

#1 – 1000 m Row: guys 4:30 girls 5:30

#2 – 3 sets of 15 lat pull down (each round until failure)

#3 – 10 sets of 40 yard sprints + 10 sets of 40 yard jog

#4 – Bench Press 105 reps: no more than 25 reps at a time

#5 – 800 m run

#6 – 3 sets of 15 toe to bar then do 30 butter fly crunches

#7 – 20 step over burpees: guys 25 lbs girls 15 lbs

#8 – 100 reps cable curls

#9 – 20 tuck jumps with backwards fall, transition into next jump, hands not touching the ground

#10 – 40 reps Hand stand entries

“It takes lots of energy to wake up in the morning and pursue your goals, but it takes even more energy to press the snooze button and not wake up. It takes energy to press the snooze button knowing damn well you have a dream to chase, it takes more creative energy constantly justifying your lack of results, it takes more energy to carry the extra 20 lbs, extra debt, unorganized house etc… I hope this motivates you because I am out of energy ;)”

Max Reps and Rounds

***Come in pairs to receive your measurements – weight, measurements, and body fat.***

Workout

Max Reps and Rounds

10 Pull-ups

20 Push-ups

30 Box Jumps

400m Run

50 Squats (three burpees each time you stop)

60 Sea Turtles

70 Tricep Push-downs

800m Run

“First week of school – Do not make the excuse that you have to take the kids to school. Something is always happening. Someone is having a birthday, getting married, getting divorced, getting promoted, or laid off. You have to be consistent.”

Shoulder Bomb

Workout

Death by Burpees –

Start with 7 burpees completed within one minute. Upon completion, you can rest for the remainder of the minute.

Increase the number of burpees as you continue, i.e. 2nd minute = 8 burpees, 3rd minute = 9 burpees….

Continue increasing the number of burpees until you can no longer complete them within one minute.

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Dumbbell Lateral Raises –

Increase reps as you lower weight

10 reps with 15lb weights

15 reps with 10lb weights

20 reps with 5lb weights

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400m Run

50 Wall Balls

400m Run

30 Barbell Push Press

Metabolic Meltdown

Warm Up

One Mile Run

30 Toe-to-Bar

60 Overhead Lunges

90 Ab Twists

Workout

6 Minute Stations

Station 1:

250m Row

100 Power Ropes

100 Curtsy Squats

Station 2:

15 Dead Lifts (135/95)

7 Pull-ups

15 Supermans

Station 3:

10-15 Bent-over Rows

5 Close Arm Weighted Pull-ups

Station 4:

100 Overhead Lunges (45/25)

10 x 10 Weighted Push-ups

Intensity Workout

Warm Up
10 Inch Worms
20 Push-ups
30 Lunges
40 Bicycles
50 Overhead Arm Claps
60 Highknees/Buttkicks

Workout
4 Rounds – Each Station

Station 1:
12 Front Load Lunges (115/75)
12 Squats (115/75)
24 Split Jumps

Station 2:
15 Box jumps
15 Scorpion Push-ups
30 V-Jumps

Station 3:
12 Tire Flips
12 Hand Stand Push-ups (scaled=24)
24 Sit-up with a Twist

Burnout Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Monkey Hop

Workout

Strength:

Bench Press Ladder – 10, 8, 6, 4, 2

1 Max Rep

Burnout Set with Light Weight

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3x 10-15 (failure) D.B. Skull Crusher

2x 500m Row

3x 20 GHD Back Extension

Boxes – 30 Reps D.B. Step Over Burpee

3x 15 Squat Machine

3x 15 Weighted Push-up

Ladder – 1,2,3,4,5,6,7,8,9,10

Burpees

Butterfly Sit-ups

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(i) Workout

Workout

100 High Knees

100 Butt Kicks

50 Mountain Climbers

50 Bicycles

25 Push-ups

25 Squats

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1 Lap around Track

25 Box Step over Burpee

50 Dips + 50 Pull-ups

75 Wall Balls

10 Bent over Row w/ Sandbag

75 D.B Shoulder Pulses

50 Ab Twist

25 Sit Ball Toss w/Sprint

100 Reps – Random Selection

Workout

100 High Knees

100 Butt Kicks

50 Lunges

50 Mountain Climbers

25 Push-ups

25 Pull-ups

12 Burpees

12 Chest-to-Bar

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800m Run

3 Rounds:

1 Sled Lap

14 Front Load Lunges (135/95)

7 Shoulder to Overhead

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4×15 Hack Squats

3×15 Leg Curl

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100 Reps – Random Selection Cables

Triceps

Biceps

**buddy randomly selects weight; 3 burpees between each set**

Cardio and Strength

Workout

Pyramid – 10-8-6-4-2-4-6-8-10

Dead Lifts and Leg Lifts (increase weight as you reduce reps; decrease as you add reps)

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3 Rounds

500m Row (Guys 1:45; Girls 2:15)

1 Lap around Building

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100 Wall Balls

**20 Sit-ups each time you stop**

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10 Rounds

40 Yard Sprints

40 Yard Jog

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4 Rounds

15 G.H.D Back Extensions

21 D.B. Thrusters

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100 4-count Crossover High Knees

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4 Rounds

10-15 Weighted H.R. Push-ups

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4 Rounds

20 D.B. Skull Crushers

20 Crossover Tricep Extensions

Stations – Arms and Abs

Workout

Station 1: Platform
4×30 Bench Press
Max Rep Push-ups after each set
Station 2: Sled
1 Lap Sled
8 Bicep Curls – 5 Forced Reps
20 H. R. Push-ups
Station 3: Outside
3 Sprints – Up the Hill
Station 4: Abs
3 Rounds Each
20 Side Planks
10 Rope Climbers
Station 5: Cables
15 Tricep Extensions
15 Ab Curls
7 Burpees