Round 1
One Arm Swings
Plank
Round 2
Push Press
Plank
Round 3
1 Arm Rows
Plank
Round 4
Goblet Split Squat
Plank
Round 5
1.5 Deadlift
Plank
Round 6
Snatches
Plank
Round 1
Sprints
Round 2
Great Destroyer
DB Swings
DB 1/2 Snatch
DB Front Squat
DB LC Clean + Push Press
DB Bent Over Rows
Hands on KB Push Ups
Round 1
Plank Sandwich
Round 2
Battling Ropes
Air Assault
Agility Ladders
Ball Slams
Steel Club Squats
Burpees
Flutter Kicks
Round 1
Barbell Back Squats
Round 2
Pull Ups
Round 3
One Arm Swing
LC Clean
Push Press
Reverse Lunge
Round 1
Push Ups
Run
Round 2
Air Squats
Run
Round 3
AB Mat Sit Ups
Run
Round 4
Ring Rows
Run
Round 5
RS Swings
Run
Road Warrior Home Workout {Equipment Free}
Road Warrior Home Workout Instructions
Traveling or no access to equipment? No problem! We’ve got you covered with this equipment free home workout. Warm up for 5:00 to 10:00. Try some easy cardio and dynamic stretching. Then repeat the following five times, resting as needed:
Repeat Five Times
Squat Thrusts x 12
Push Ups x 12
Alternating V-Ups x 12 per side
Any Cardio x 2:00
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***8AM & 9AM Classes ONLY!***
Ab Gauntlet
Snatches
LC Clean + Push Press
One Arm Rows
Split Squats
Superplank + Push Up
Run
Round 1
Barbell Bent Over Rows
Round 2
Barbell Bench Press
Round 3
Figure 8 to a hold
Plank Hold
Round 4
DB KB Front Squats
Round 5
Tail Pipe
Round 1
Dead Snatch
Split Squats
Strict Press
Round 2
Strict Pull Ups
LC Clean Push Press
Behind the Back
RS Swings
Run
Single Kettlebell Workout
Single Kettlebell Workout Instructions
Warm up for 5:00 to 10:00. Then grab a heavy kettlebell, or two, and set a timer for 20:00. Cycle through the following exercises as many times as possible in 20:00. Rest as needed and do not rush between sets. Take your time to allow for heavier lifting and perfect form.
- Dead Clean + Strict Press x 1,2,3 per side
- One Arm Rows x 6 per side
- Front Squats x 6 per side
- Kettlebell Plank Drag x 6 per side
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