5 Round Friday

5 Round Friday 2018-07-13T08:47:53+00:00

Every Friday, Coach Kristen does a 5 round workout and shares it with you. Join the fun!

7/13/18

Dead Clean (10)
Med Ball Burpees (10)
Band Rotations (20)
Lunge Jumps (16)
Mace Rows (20/20)
Repeat 5x

7/6/18

Halo Goblet Squats (10)
Gunslingers (20)
Iso. High Rows (12/12)
Rotating Ball Slams (10/10)
Plank Walk (>/<)
Repeat 5x

6/28/18

Deficit Deadlifts (5)
Club Butterflies (8)
Clean & Lunge (>/<)
Ring Rows (8)
MB Russian Twist (30)
Repeat 5x

6/22/18

Hand to Hand Swings (20)
Mtn. Climber Push Ups (6)
High Archer Rows (10)
KB Prayer Squat (10)
Crab Walk w/ Shoe (>/<)
Repeat 5x

6/15/18

Rope Slams (20)
Alt. Pendlay KB Row (20)
Burpees, push up optional (10)
L-Sit or Tuck Hold (10-20 sec)
Kickstand SL RDL (6/6)
Repeat 5x

6/8/18

MB Muy Thai Knees (10/10x)
Cable Rope Pulls (6x)
V Ups (10x)
(TRX) Pistol (5/5x)
Z Press (6/6x)
Repeat 5x

6/1/18

Hockey Lunges (10/10x)
Kneeling Seesaw Press (8/8x)
Paralette Single Leg Lift (12x)
Hurdle Hops (6/6x)
Prone Row (8/8x)
Repeat 5x

5/25/18

Atlas Stone Lift (6x)
Bear KB Clock (6/6x)
Double KB Cleans (10x)
Sandbag Squat Jumps (>/<)
Crab Kicks (20x)
Repeat 5x

5/18/18

Lateral Stepovers (10/10x)
Paloff Back Lunge (10/10x)
Landmine Rotation (10/10x)
Med Ball Sit Ups (10x)
Wide Push Ups (5x)
Repeat 5x

5/11/18

TRX/Ring Squat Jump (12x)
KB Pull Thru (10x)
TRX Ring Row (10x)
Atlas Stone Lift (5x)
Med Ball Shot Put (6/6x)
Repeat 5x

5/4/18

Clean + Squat + Press (8x)
Leg or Knee Raises (10x)
Lunge MB Slam (5/5x)
Side-to-Side Deadlift (20x)
Sled Pull / Push (>/<)
Repeat 5x

4/27/18

Gunslingers (20x)
Double KB Press (10x)
Jump Rope (100x)
Hanging Knee to Elbow (5x)
KB Bent Row (10/10x)
Repeat 5x

4/20/18

Ballistic Lunge (5/5x)
Crab Kick (20x)
Sled Pull Row (>/<)
Mountain Climbers (50x)
MB Band Jacks (20x)
Repeat 5x

4/13/18

Renegade Rows (5x)
Quarter Squat (15x)
Run 1/4 Lap  (100m)
Turkish Sit Up (6/6x)
MB Rotational Throw (15/15x)
Repeat 5x

4/6/18

Rope Waves (30x)
Barbell Bent Row (12x)
Med Ball Thrusters (15x)
KB Floor Wipers (10x)
KB Kneeling Chop (10/10x)
Repeat 5x

3/30/18

KB Rotational Press (5/5x)
Banded High Knees (20x)
Power Swing (10x)
Sandbag Drag (>/<)
KB Walking Lunge (>/<)
Repeat 5x

3/23/18

Landmine Press (10/10x)
Ball Slams (15x)
Slider Pike/Tuck (5-10x)
Seated Cable Row (15x)
Step Up + Knee (12/12x)
Repeat 5x

3/16/18

Double KB Swing (15x)
Clubbell Clock Squat (10x)
Gorilla Clean (10/10x)
Spiderman Crawl (>/<)
Rear Lunge + Archer Row (10/10x)
Repeat 5x

3/9/18

Clean & Press (10x)
Plate Push 45lb (<->)
Bicep Curls alt. (20x)
High Knee Soccer Taps (30x)
Stability Ball Hip Lifts (10x)
Repeat 5x

3/2/18

Burpee Lateral Hurdle Hop (10x)
Plank Band Row (5/5x)
Sandbag Squat (10x)
Hammertime (10x)
Dumbbell Little Bigs (10x)
Repeat 5x

2/23/18

Mace Press (10/10x)
Sit Out (20x)
Mace Ballistic Lunge (10/10x)
Mace Row (20/20x)
Deck Squat with optional jump (10x)
Repeat 5x

2/16/18

Sled Push (>/<)
Straight Sit Ups (12x)
Option 1: Bumper Plate
Option 2: Kettlebells
Squat Thrust (8x)
Pendlay Row (8/8x)
Run 1/4 Lap (100m)
Repeat 5x

2/9/18

Burpee Deadlift (10x)
Bicycles (50x)
Robot Push Ups (10x)
Lunge Jumps (20x)
TRX Row (10x)
Repeat 5x

2/2/18

Kickstand Deadlift (5/5x)
Kickstand Bent Row (10/10x)
Box Jumps (5x)
Toe Touches (20x)
Airdyne Sprint (1 min)
Repeat 5x

1/26/18

Bench Hip Lift
Option 1: Double Loaded (10x)
Option 2: Single Leg (10/10x)
Med Ball Push (10x)
Mini Band Jumping Jacks (30x)
Super Band Bent Row (10x)
KB Back Lunge + Press (5/5x)
Repeat 5x

1/19/18

KB Bulgarian Split Squat (5/5x)
KB Seesaw Press (10x)
KB Alt. Prone Row (10x)
KB Farmer March (30x)
Med Ball Russian Slams (20x)
Repeat 5x

1/12/18

KB Front Squat (10x)
KB Alt. Z-Press (10x)
Split Stance Band Row (10/10x)
Slider Mountain Climbers (30x)
Deadbugs (5/5x)
Repeat 5x