***Complete this weeks workout as fast as you can with good form

Record how long it takes and post your times in the comment section***

Hurricane Category 3

TFW Warm-up

1a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of 25 seconds

1b. Pike Tricep Extension 3×10

1c. Hanging Leg Raise 3×10

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 25 seconds

2b. Alternating Grip Pushup 3×10

2c. Ab Board Hip Lift 3×12

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12.0 mph and 10% grade incline for 3 sets of 25 seconds

3b. Diamond Pushup 3×10

3c. Ab Crunch Feet Up 3×20

*Do one exercise right after another for 3 sets then move on to the next group

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

Hurricane Category 4

After the TFW Warm-up

1a. Treadmill at 9.5, 10, and 11 mph and 10% grade incline for 3 sets of  30 seconds

1b. Close Grip Bench Press 3×12 (Pg. 235)

1c. Bicep Curl & Press 3×10 (Pg. 19)

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 10.5, 11, and 11.5 mph and 10% grade incline for 3 sets of 30 seconds

2b. Barbell French Press 3×10 (Pg. 26)

2c. Pullup  3×10 (Pg. 14)

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 11.5, 12, & 12.5 mph and 10% grade incline for 3 sets of 30 seconds

3b. Sprawl Cleans 3×10 (Pg. 96)

3c. Barbell Abdominal Twist 3×10 (Pg. 173)

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

Hurricane Category 3

After the TFW Warm-up

1a. Treadmill at 11 mph and 10% grade incline for 3 sets of  25 seconds

1b. Two Arm Swins 3×10 (Pg. 203)

1c. Mountain Climbers (narrow) 3×20 (Pg. 71)

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11.5 mph and 10% grade incline for 3 sets of 20 seconds

2b. Pullup 3×10 (Pg.14)

2c. AB Board Med Ball Sit-Up & Press 3×12 (Pg. 118)

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12 mph and 10% grade incline for 3 sets of 20 seconds

3b. Rope Pull Crunch 3×20 (Pg. 165)

3c. Med Ball Hop-Up 3×12 (Pg. 121)

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

Hurricane Category 3

After the TFW Warm-up

1a. Treadmill at 10.5 mph and 10% grade incline for 3 sets of  25 seconds

1b. Around the World Chin-Up 3×10 (Pg. 89)

1c. Barbell Sit-Up 3×10 (Pg. 174)

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11mph and 10% grade incline for 3 sets of 20 seconds

2b. Hammer Curl & Press 3×10 (Pg.18)

2c. AB Board Hip Lift 3×10 (Pg. 59)

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12mph and 10% grade incline for 3 sets of 20 seconds

3b. DB Pushup to Lateral Kick 3×12 (Pg. 94)

3c. Straight Leg Bicycle 3×15 (Pg. 75)

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

Hurricane Category 3

After the TFW Warm-up

1a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of  25 seconds

1b. Dips 3×10

1c. Barbell Curl 3×10

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11mph and 10% grade incline for 3 sets of 20 seconds

2b. GI Row 3×10

2c. Reverse Cable Fly 3×10

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 11.5mph and 10% grade incline for 3 sets of 20 seconds

3b. Kneeling Forward Bar Roll (Abs) 3×10

3c. Front Plate Raise  3×10

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

Hurricane Category 3

After the TFW Warm-up

1a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of  25 seconds

1b. Diamond Pushups 3×10

1c. Tricep Extension 3×10

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11mph and 10% grade incline for 3 sets of 20 seconds

2b. Barbell Curl 3×10

2c. Toe Touches 3×20

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12mph and 10% grade incline for 3 sets of 20 seconds

3b. Hanging Knee Raise 3×10

3c. Corkscrew Pushup 3×10

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

Hurricane Category 2

After the TFW Warm-up

1a. Treadmill at 9.5mph and 10% grade incline for 3 sets of  20 seconds

1b. Kettlebell Push-ups 3×15

1c. Hip Raise Crunch 3×20

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 10mph and 10% grade incline for 3 sets of 20 seconds

2b. Med Ball Hop-Up 3×15

2c. Pushup and Lateral Kick 3×10

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 10.5mph and 10% grade incline for 3 sets of 20 seconds

3b. Ab Crunch Feet Up 3×25

3c. Med Ball Pushup  3×10

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

***Complete this weeks workout as fast as you can with good form

Record how long it takes and post your times in the comment section***

Hurricane Category 3

TFW Warm-up

1a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of 25 seconds

1b. Barbell Row 3×10

1c. Bicep Curl 3×10

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 25 seconds

2b. Judo Pushup 3×8

2c. Hanging Alternating Leg Pike Ups 3×20

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12.0 mph and 10% grade incline for 3 sets of 25 seconds

3b. Diamond Pushup 3×10

3c. Knee Grab Row 3×15

*Do one exercise right after another for 3 sets then move on to the next group

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

***Complete this weeks workout as fast as you can with good form

Record how long it takes and post your times in the comment section***

Hurricane Category 3

TFW Warm-up

1a. Treadmill at 9.0 mph and 10% grade incline for 3 sets of 25 seconds

1b. Bar Dips 3×8

1c. Knee Grab Row 3×15

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of 25 seconds

2b. Barbell Shoulder Press 3×8

2c. Bent-Over Barbell Row 3×8

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 25 seconds

3b. Knuckle Pushup 3×10

3c. Sprinter Sit-Up 3×15

*Do one exercise right after another for 3 sets then move on to the next group

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets

***Complete this weeks workout as fast as you can with good form

Record how long it takes and post your times in the comment section***

Hurricane Category 3

TFW Warm-up

1a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of 25 seconds

1b. Pike Tricep Extension 3×10

1c. Hanging Leg Raise 3×10

*Do one exercise right after another for 3 sets then move on to the  next group

2a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 25 seconds

2b. Alternating Grip Pushup 3×10

2c. Ab Board Hip Lift 3×12

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12.0 mph and 10% grade incline for 3 sets of 25 seconds

3b. Diamond Pushup 3×10

3c. Ab Crunch Feet Up 3×20

*Do one exercise right after another for 3 sets then move on to the next group

Finish up with all TFW Flexibility Stretches

*Record the amount of time it takes to complete all prescribed sets