Strength and Conditioning – March 2016

Feel like a challenge? Of course you do! Starting this month (March), I’ll be adding a 30 day challenge on top of the normal workouts. For March Madness we will have a 30 day shiko-dachi (horse stance) challenge. You can choose do this free standing or substitute with a wall sit. The duration starts off short and builds over the next 30 days. Let us see who can make it the whole 5 minutes!

Day 1 = 10 seconds / Day 2 = 20 seconds / Day 3 = 30 seconds / Day 4 = 40 seconds / Day 5 = 50 seconds / Day 6 = 1 minute
Day 7 = 1 min 10 seconds / Day 8 = 1 min 20 seconds / Day 9 = 1 min 30 seconds / Day 10 = 1 min 40 seconds / Day 11 = 1 min 50 seconds / Day 12 = 2 min
Day 13 = 2 min 10 seconds / Day 14 = 2 min 20 seconds / Day 15 = 2 min 30 seconds / Day 16 = 2 min 40 seconds / Day 17 = 2 min 50 seconds / Day 18 = 3 min
Day 19 = 3 min 10 seconds / Day 20 = 3 min 20 seconds / Day 21 = 3 min 30 seconds / Day 22 = 3 min 40 seconds / Day 23 = 3 min 50 seconds / Day 24 = 4 min
Day 25 = 4 min 10 seconds / Day 26 = 4 min 20 seconds / Day 27 = 4 min 30 seconds / Day 28 = 4 min 40 seconds / Day 29 = 4 min 50 seconds / Day 30 = 5 min

 

#1
2 sets
50 high knees
40 squats
30 sit ups
20 push ups
10 burpees

#2
12 min AMRAP (as many rounds as possible)
10 lunges
10 sit ups
10 push ups
10 squats

#3
4 min AMRAP
8 push ups – 10 sit ups – 12 squats
Rest 1 minute
3 min AMRAP
8 push ups – 10 sit ups – 12 squats
Rest 1 minute
2 min AMRAP
8 push ups – 10 sit ups – 12 squats
Rest 1 minute
1 min AMRAP
8 push ups – 10 sit ups – 12 squats

#4
2 minutes jumping jacks, jump rope, or running
2 minutes sit ups
Rest 1 minute
90 seconds jumping jacks, jump rope, or running
90 seconds sit ups
Rest 1 minute
60 seconds jumping jacks, jump rope, or running
60 seconds sit ups

#5
10-20-30-20-10
Burpees
Lunges

#6
10 sets
30 second jump squat
30 second rest

#7
10-9-8-7-6-5-4-3-2-1
Push ups
Sit ups

#8
15 minute AMRAP
15 push ups
30 squats
35 crunches
10 burpess

#9
5 sets
20 high knees
5 push ups
20 mountain climbers

#10
20 min AMRAP
20 burpees
8 push ups
20 sit ups
20 squats
20 second plank
10 lunges