NINJA 11

CARDIO TIME!!

Sprint Intervals- 2 minute jog, followed immediately by a 30 second sprint. (jog should be light enough that you ALMOST catch your breath, sprint should be AS FAST AS YOU CAN!)

10 ROUNDS OF SPRINTING (total time = 25 minutes)

This can be done before a workout, after a workout, or on a separate day.


AT THIS POINT FORWARD, THIS ROUTINE NEEDS TO BE DONE 2 TIMES PER WEEK.

NINJA 10

CIRCUIT 1-

1 minute Ice Skaters
10 pull-ups (chest-to-bar)
1 minute plyo push-ups
10 Knee-to-elbow jumps

3 ROUNDS NO TIMER

CIRCUIT 2-

30 steps Farmer Walk (45 lb plates)
15 toe-to-bars
20 plank-to-push-ups (10/arm)
30 deadlifts (single-leg 15/side)

3 ROUNDS CONTROL AND FORM

HOLIDAY SEASON....

Yes I have been slacking....new workouts coming before this weekend! Sorry guys, it's just been a busy month with work. Keep up the hard work, and keep the posts coming!

NINJA 9

CIRCUIT 1 - 


Box Jumps 21, 15, 9
Ring Dips 21, 15, 9
SB Tuck-ins 21, 15, 9
Jump Rope 200 rotations

First round 21 reps, second round 15 reps, and third 9 reps. TOTAL TIME

CIRCUIT 2 -


10 Thrusters (40lb or more)
10 Kettle Bell Swings (20lb or more)
10 Sit-ups

10 rounds for TOTAL TIME

CIRCUIT 3 -


Plank for 30 seconds, then roll into Side-Plank for 20 seconds per arm, and then 20 Bicycle Ab's.

3 ROUNDS.

NINJA 8

CIRCUIT 1

5 Burpee Pull-ups
max plank hold
4 Burpee Pull-ups
max plank hold
3 Burpee Pull-ups
max plank hold
2 Burpee Pull-ups
max plank hold
1 Burpee Pull-up

Score = Total plank time (timer only runs when plank is being held)

CIRCUIT 2 


Over-Head Lunges 20 steps
Spidermen Push-ups 10/side
Standing Sit-ups 5 reps

5 ROUNDS FOR TIME