WEDNESDAY-25 SEPTEMBER, 2019

BUY IN: 100 calories on bike, row, or ski.

WORKOUT:

600 reps (EVERYTHING COUNTS!). Love this workout!!!

core work: this counts as 25 reps when you do all 5 exercises

shoulder rehab: count the reps on all 5 exercises using the bad and divide by 2. 100 reps total =50 reps in the total of 600.

all calories count as 1 rep.

Pull ups = 2 reps

8 count burpee = 2 reps

HAVE FUN AND ENJOY THIS CHALLENGE

MONDAY-23 SEPTEMBER, 2019

BUY IN: 100 CALORIES

2 ROUNDS OF CORE TRAINING'

2 ROUNDS OF SHOULDER REHAB TRAINING

BURGENER WARM UP USING PVC PIPE X 2 ROUNDS.

WORKOUT: afap each set….rest as needed between exercises.

100 push ups

100 ab mat sit ups using a 5 lb plate behind head (keep feet on ground)

100 air squats

50 pull ups or 100 ring rows.

CARDIO:

BATTLING ROPES X 60 SECONDS X 3 ROUNDS.

INTERVALS ON BIKE, ROW, OR SKI ERG OR A COMBO OF ALL 3: 30 SECONDS HARD, 60 SECONDS EASY FOR 200 CALORIES.


WEDNESDAY-18 SEPTEMBER, 2019

buy in:

100 calories on either the bike, rower, ski erg

2 min of planks, 2 rounds of core work, 2 rounds of shoulder rehab circuit.

WORKOUT: 4 rounds AFAP (AS FAST AS POSSIBLE)

5 burpees

8 trap bar or db deadlifts

11 chair dips can substitute push-ups

14 evil wheels

17 ball slams

20 kb swings

CARDIO: choose either the bike, ski erg, rower. spend 100 calories in intervals.

1 min hard….count calories for 100 calories.

WEDNESDAY, 11 SEPT, 2019

BUT IN:

100 CALORIES

2 ROUNDS SHOULDER REHAB

2 ROUNDS CORE TRAINING


WORKOUT:

100 BALL SLAMS FOR TIME. AT EACH BROKEN SET COMPLETE A 60 SEC INTERVAL OF MAX CALORIES ON EITHER THE BIKE, ROW, SKI ERG.

100 PUSH UPS FOR TIME. (SAME AS ABOVE)

50 STRICT PULL UPS

CARDIO:

15 sec sprint, 45 sec rest recovery for 100 calories. choose any cardio machine or a combo of all 3….bike, row, ski erg.

STRETCH COOL DOWN.

MONDAY, 9 SEPTEMBER, 2019

BUY IN:

100 CALORIES

2 ROUNDS SHOULDER REHAB

2 ROUNDS CORE TRAINING

WORKOUT:

set 1:walking lunges x 20 steps + 20 step ups+ 5 pull ups or 15 ring rows

set 2: walking lungs using 20 lb db’s x 20 steps +20 step ups using db+5 pull ups or 15 ring rows

set 3: walking lungs using 20 lb db x 20 steps + a db curl after each step +20 step ups +5 pull ups or 15 ring rows.

100 ball slams for time!

cardio:

60 sec intervals all out….rest as needed for 200 calories.

stretch and cool down


WEDNESDAY, 4 SEPTEMBER, 2019

WARM UP:

your choice of warm up.

WORKOUT:

3 min on bike, rower or ski erg. row for max calories during that time.

1 round of core strength exercises

1 round of shoulder rehab exercises

perform this routine for 200 calories.

200 reps of any exercises or combo of exercises you want to complete. i suggest trap bar deadlifts, kb swings, ball slams, air squats.

CARDIO:

15 SECOND SPRINT 45 SECOND WORK RECOVERY FOR 100 CALORIES

COOL DOWN:

stretch

WEDNESDAY, 21 AUGUST, 2019

WARM UP":

100 calories buy in

2 rounds of core training

2 rounds of shoulder rehab

2 rounds of burgener warm up with PVC pipe OR light bar.

WORKOUT:

500 MTRS ON THE ROWER +15 BALL SLAMS+15 KB SWINGS+15 AIR SQUATS

500 MTRS ON THE SKI ERG OR??? +20 BALL SLAMS+25 KB SWINGS+20 AIR SQUATS

500 MTRS ON THE AIR ASSAULT OR BIKE+25 BALL SLAMS+25 KB SWINGS+25 AIR SQUATS.

2 rounds core training

2 rounds shoulder rehab

100 calories on bike, ski erg, or rower.

MONDAY, 19 AUGUST, 2019

BUY IN: 100 CALORIES

3 ROUNDS OF CORE TRAINING'

3 ROUNDS OF SHOULDER REHAB TRAINING

BURGENER WARM UP X 3 ROUNDS.

WORKOUT:


300 TOTAL REPS OF ANY EXERCISES OR COMBO OF EXERCISES YOU WANT. I LIKE 100 REPS OF EACH OF 3 DIFFERENT EXERCISES. ONE SUCH EXAMPLE MIGHT BE DO 25 REPS OF EXERCISE 1, EXERCISE 2, EXERCISE 3…..THEN 25 AB MAT SIT UPS X 4 ROUNDS. THIS IS A GREAT WAY TO GET THE REPS IN. HOWEVER YOU CAN MIX AND MATCH AS YOU SEE FIT.

1 rounds core training

2 rounds of shoulder rehab training.

CARDIO:

10 calories all out followed by a 80 second rest period x 15 rounds.

WEDNESDAY-14 AUGUST, 2019

BUY IN: 100 CALORIES

2 ROUNDS OF CORE TRAINING'

2 ROUNDS OF SHOULDER REHAB TRAINING

BURGENER WARM UP USING PVC PIPE X 2 ROUNDS.

WORKOUT: afap each set….rest as needed between exercises.

100 push ups

100 ab mat sit ups using a 5 lb plate behind head (keep feet on ground)

100 air squats

50 pull ups or 100 ring rows.

CARDIO:

BATTLING ROPES X 60 SECONDS X 3 ROUNDS.

INTERVALS ON BIKE, ROW, OR SKI ERG OR A COMBO OF ALL 3: 30 SECONDS HARD, 60 SECONDS EASY FOR 200 CALORIES.

MONDAY 12 AUGUST,2019

BUY IN: 100 CALORIES

2 ROUNDS OF CORE TRAINING'

2 ROUNDS OF SHOULDER REHAB TRAINING

WORKOUT: OMG!!! THIS IS A TOUGH ONE!!

100 BALL SLAMS FOR TIME USING A 20 LB BALL.

OR

75 BALL SLAMS FOR TIME USING A 30 LB BALL

OR

50 BALL SLAMS FOR TIME USING A 40 LB BALL.

THEN:

100 KB SWINGS FOR TIME USING A 16 KG KB.

OR

75 KB SWINGS FOR TIME USING A 20 KG KB

OR 50 KB SWINGS FOR TIME USING A 24 KG KB.

THEN: NOT FOR TIME!! REST AS NEEDED BUT AS FAST AS YOU CAN.

100 PUSH UPS

100 AIR SQUATS.

CARDIO: 200 CALORIES ON EITHER THE BIKE, ROWER, SKI ERG OR COMBO OF ALL 3!!