5 Rounds

Workout

Warm up – 200m Run

5 Rounds

12 Dead Lifts (Guys add 50, Girls add 25)

1 200m Lap

12 Sit-ups

Finish with 1 Max Rep Set of Deadlifts

 

5 Rounds

12 Floor Wipes

4 – 40 Yard Dash

7 Toe-to-Bar (or 14 Leg Lifts)

 

5 Rounds

8-12 Bent-Over Row

8 Windmills

Finish with an 800m Run

Run it Off Red Oak

Mile Run

50 squat:25 pulse

800m

50 lunge (each): 50 pulse each

800m

25 pistol squat each: 25 squat pulse

400m

30 burpee

30 tricep dip

30 HR push ups

400m

mt. climber burnout

Do it All Red Oak

Warm Up (minute each)

high knees

jumping jacks

run

jump rope

skip

 

3x: 20 squat: 20 pistol squat:10 burpees

3x: 20 mt. climber: 20 triceps push up: 10 bridges

3x: 20 raise leg lung: 20 side squat: 10 calf raises

Minute Each:

mason twist

plank

bicycle abs

supermans

 

Full Body Max Red Oak

Warm Up

minute each: jog, jump rope, star jump, squat jacks

**1, Cardio, 2, Cardio, 1, Cardio, 2, Cardio

 

Circuit 1 (minute)

weighted squat

sumo squat

lunge (R)

lunge (L)

Circuit 2 (minute)

Push ups

crunches

plank

plank (R)

plank (L)

Cardio Circuit (minute)

squat jack

star jump

jumping jacks

jump rope

jog

Tank Top Arms

15 front raise

15 side raise

20 shoulder press

15 front raise

15 side raise

**time plank

* 20 push ups 50 jumping jacks

20 hammer curl

15 bicep curl

15 top half curl

15 bottom half curl

20 hammer curl

**time plank

**20 pushups 50 jumping jacks

20 tricep dips

15 tricep kickbacks

15 overhead tricep extensions

20 tricep dips

**time plank

** 20 push ups 50 jumping jacks

 

2/3x

20 shoulder press

15 bicep curl

15 overhead tricep extension

20 push ups

Minute Max

1 minute each for 3x max reps

 

bodyweight squat

shoulder press

bicep curls

standing skull crusher

dumbbell flys

jump squat

crunches

leg lifts

push ups

upright rows

pile squats

 

45 Red Oak

45 rows

45 pushups

45 dumbbell lunges

45 sea turtles

45 leg lifts

45 burpee

45 pistol squats

45 round the clock lunge

45 hammer jack

45 tricycle

Double Rounds Red Oak

Warm up + 4 laps +100 Jumping Jacks

2x: 30 step ups 25 split jumps 12 jump squats

*sprints

2x: 30 tricep dips 12 push ups 15 tricep pushup

*sprints

2x: 50 mountain climbers – 25 plank jacks

*sprints

2x: 50 crossover lunge – 25 tricycle

*sprints

Magic 45- Mansfield West

Dynamic Warmup

Sprint 30 yards- x3

20- Good mornings

1st set- NO REST! (10, 15 & 20 each =45)

Burpees

Mountain Climbers

Jumping Jacks

2nd set x 3 (45 sec on, 15 sec off)

Walking lunge w/body bar press

Squat w/holding bar out in front

Bar twist, arms straight out

3rd set x3 (20 sec on, 10 off)

Overhead Tricep ext

Bicycles

Skiers

Jackknife sit up

Renegade Rows

High Knees

4th set x 2

1 min jog

30 sec sprint

2 min jog

30 sec sprint

1 min jog

30 sec sprint

5th set x1 (do not let core touch the ground)

1 min full plank

30 sec elbow plank

30 sec side plank (right)

30 sec raised leg plank (left leg)

30 sec side plank (left)

30 sec raised leg plank (right leg)

30 sec full plank

1 min elbow plank

 

 

 

 

 

Feel the Burn- Mansfield West

Warmup x 3, sets of 10

Jumping Jacks

Seal Jacks

Squats

Leg Swing w/toe tap

1st set x2 rounds

Bear Crawls x 25 yards

Crab Walk- x 25 yards

Spider Man Walk x 25 yards

2nd set x 2 rounds

10- Burpee w/weighted curl

Sprint 100m and back

10- Jump Squats

100m Sprint

10- Side/Front Lateral Raise

100m Sprint

10- I Surrenders

100m Sprint

3rd set x 2 rounds

30- crunches

20- bicycles

20- toe touches

20- reverse crunch

15- side plank hip lift (left side)

30- crunches

15- side plank hip lift (right side)

40- oblique twists

20- bicycles

15- oblique v-ups (right side)

20- reverse crunch

15- oblique v-ups (left side)

10- leg lifts

Partner call out boxing