4/26/14- SOD

Barbell Complex Pyramid

Complete 2 reps in the first set and then follow this pyramid sequence for the remaining sets: 4, 6, 8, 10, 8, 6, 4, 2. Rest 90 seconds in between sets. Good luck!

BB Deadlift

BB Hang Clean & Press

BB Front Squat

BB Bent Row

BB Sumo Squat

BB Shrug

Burpees

4/24/14- SOD

Wow... That was a really long run. The SOD is back and there will be more to come from The Daily SWEAT in the upcoming days so be sure to check back in. 

TRX & Ropes

1) 10x4 for all TRX exercises

Single Leg Squat 

Row

Squat Jumps

Atomic Pushup

Rollout

Ropes 100

2) 10x3 for all TRX exercises

T-Fly

Lunge Jumps

Triceps Extension

Biceps Curl

Hip Drop

Ropes 100

Good luck!

10/17/13- 5K Run

10/16/13- Plank & Plyo Workout

1)Elbow Plank :60

Squat Jumps 20

-complete 3 sets

2)Hand Plank :60

Lunge Jumps 20

-complete 3 sets

3)Side Plank :45 (each side)

Burpees 20

-complete 3 sets

4)Moving Plank :60

Box Jumps 10

-complete 4 sets 

5)Elbow to Hand Plank 10 (each side)

Jumping Jacks 50

-complete 4 sets

6)DB Clock Plank 2 (full rotations clockwise & counterclockwise)

Jump Rope 100

-complete 3 sets

10/8/13- Band, Bodyweight, & Jump Rope

Band Rows 20

Squats 20

Jump Rope 100

(Complete 4 sets)

Band Chest Fly 20

Stepback Lunges 20 (each leg)

Jump Rope 100

(Complete 4 sets)

Band Woodchops 10 (each side)

Elbow Plank :60

Jump Rope 100

(Complete 4 sets)

Band T-Fly 10

Squat Jumps 10

Jump Rope 100

(Complete 4 sets)

10/1/13- DB Complex

Squat & Press

Bent Rows

Stepback Lunges

Bench Press

Walking Lunges

Rear Delt Fly

SL Deadlift

Plank Row

Complete 10 reps of each exercise. Complete 5 total sets. Good luck!

9/30/13- KB & TRX Circuit

Circuit 1: (3 sets)

TRX SL Squat 10

KB SAR 10

TRX Chest Press 10

KB Swing 20

Circuit 2: (3 sets)

TRX Row 15

KB Goblet Squat 15

TRX Rollout 15

KB Figure 8's 10