*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
10 min AMRAP @ easy pace:
30 Jump Rope Singles
10 Walking Lunges
20 Alt Jabs
10 Alt Front Kicks
10 Straight Leg Sit Ups to Toe Touch
BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for this workout.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
For 10-12 min:
200m Row
10 Modified Burpees
10 Ring Rows
100m Run
10 Light Russian KB Swings
10 Air Squats
50 Jump Rope Singles
5 Walkouts w/push-up
2min Stations
1min Rest between
2 Rounds through
Zombie Swing & Run:
4 Russian KB Swings
40m Shuttle Sprint
Survival Station AMRAP:
10 Frog squats
20 Nightmare running high knees
10 Mind bending staggered hand push-ups
5 Werewolf burpees
Partner Pumpkin Smashing:
2 med ball slams each, then 4 slams each, 6, 8,…
Survival Station AMRAP:
10 Coffin sit ups
10 Spider push ups
10 Frightening jump squats
4 Ghoul sit-ups (aka Turkish sitt-ups)
Body Part Hustle:
200m Odd Object Run
Monster Walks:
10m Walking Lunges
:20 Warrior Lunge Hold
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
8 minutes AMRAP:
100 meter row
10 sit ups
10 push up
10 air squats
Tabata 20/10/8
Strict Press
Straddle Jacks
Front Squats
Toe Touches
Deadlifts
Lateral Hop Overs
Power Cleans
Lateral Toe Touches
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
300m Row
2-3x:
10 Alternating Side Lunges
10 Light DB Strict Presses
10 meter Straight Leg Bear Crawl
10 meter Forward Crab Walk
10 meter Backwards Crab Walk
10 Banded Pass Throughs
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Wrist Stretch – :45 Seconds
Chest Stretch/Scorpion – 45 Seconds
Child’s Pose – 45 Seconds
Movement Prep
45 Seconds Foam Roller Good Mornings (https://youtu.be/BGhYsoHLgwk)
30 Seconds Barbell Hip Hinges (Hip to Knee)
10 Floor Push Downs (Mid-Shin to Knee)
5 Deadlifts
Build to Starting Weight
On the 1:30 x 7:
10 Anchored Sit-ups
7-6-5-4-3-2-1 Deadlifts
*Build to heavy single
4 Rounds:
21 Deadlifts (135/95)
150′ Walking Lunge
9 Strict Handstand Push-ups
Rx Strict HSPU=full ROM (one abmat w/25# plates or the blue mat)
HSPU Substitutions:
1-2 abmats
Box Pike Push-ups
Pike Push-ups from the floor
*Goal is to stay strict–no kipping substitution!
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
For 10-12 min:
200m Row
10 Modified Burpees
10 Ring Rows
100m Run
10 Light Russian KB Swings
10 Air Squats
50 Jump Rope Singles
5 Walkouts w/push-up
2min Stations
1min Rest between
2 Rounds through
Zombie Swing & Run:
4 Russian KB Swings
40m Shuttle Sprint
Survival Station AMRAP:
10 Frog squats
20 Nightmare running high knees
10 Mind bending staggered hand push-ups
5 Werewolf burpees
Partner Pumpkin Smashing:
2 med ball slams each, then 4 slams each, 6, 8,…
Survival Station AMRAP:
10 Coffin sit ups
10 Spider push ups
10 Frightening jump squats
4 Ghoul get-ups (aka Turkish get-ups)
Body Part Hustle:
300m Odd Object Run
Monster Walks:
10m Walking Lunges
:20 Warrior Lunge Hold
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
Group Tabata Warm-Up:
3x:
air squats
sit ups
lunges
push up down dog
25 minute AMRAP:
21-18-15-12-9
calorie row
kb swings
hang squat cleans
*continue with 9 reps until time is up
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
8-10 min Warm-up AMRAP:
200 Meter Run/Row (may alternate each round)
5 Walkouts w/push-up
10 Air Squats
5 Kip Swings + 5 Knee Raises
20 High Knees in place
20 Butt Kickers in place
Banded Pass Throughs – :45 Seconds
Banded Pull-Aparts – 20 Reps
Arch Ups (aka Back Extensions w/ 1 sec pause at top) – 20 Reps
Everybody is it! The Zombie/Halloween Version (1-3 rounds as time permits): A small space will be mapped out with cones. Everything outside of that space is lava. Once the game begins, then everyone is it! If you are tagged by anyone then you become a zombie. Zombies must bear crawl or army crawl around and tag others still actively in the game. Last person standing wins!
1 Round
*Slower Pace:*
100 Meter Run
5 Toes to Bar
– – – – – – – – – – – – –
Short Break
– – – – – – – – – – – – –
1 Round
*Fast, Workout Pace:*
100 Meter Run
5 Toes to Bar
On the 3:00 x 5 Rounds:
300 Meter Run
10 Toes-to-Bar
Score is the SLOWEST round. For example, if splits were– 2:05, 2:05, 2:07, 2:11, 2:07 –score would be 2:11.
*Row equal meters if not running.
*TTB Movement Substitutions:
Reduce Reps
Toes as High as Possible
Knees to Chest
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
300m Run or Row then
3 Rounds:
10 Alt Box Step Ups
10 Light Goblet Squats
10 Push Up to Alt Spider Man Walk
10 Light DB Push Press
30 sec work: 10 sec rest
4 Rounds per Couplet
Devil Presses/Snow Angels
KB SDHP/Plated Halos
Superman Push Ups/DB Arnold Presses
DB Box Step Overs/SA DB Reverse Flyes
Spider Plank/Squat Jump Floor Touch
Tabata Core 20:10×8
Leg Raise over DB/Superman Holds
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
300m Run or Row
2x:
:30 Seconds each movement
Jumping Jacks
Alt Lunges
Sit-ups
Jump Rope Singles
Push-ups
Air Squats
With PVC Review/Teach Hang Power Clean
Superset:
A1. Hang Power Clean 5×3
A2. Abmat Sit-ups 5×10
Focus on form. Work to 3 reps at a moderate weight.
For Time:
15 Hang Power Cleans
15 Burpees
75 Jump Rope Singles
12 Hang Power Cleans
12 Burpees
50 Jump Rope Singles
9 Hang Power Cleans
9 Burpees
25 Jump Rope Singles
Musical Med Balls
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
10 min AMRAP @ easy pace:
100m Row
30 Jump Rope singles
10 Med Ball Slams
10 Jabs/each arm
10 Hooks/each arm
BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for this workout.
