March 21, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Ladder

Station 2:  Lying Fire Fighter Rope Pull

Station 3:  Black Top Boss Squats (Opti...

March 7, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

February 28, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

February 21, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

February 7, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

January 31, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals 1-3 complete exercises listed in SET A

In between your rope intervals 4-1 complete exercises listed in SET B

SET A - 12 Reps per exercise per side

1.  Figure 8 into...