Defy Fitness

12/19/2021

New Defy Fitness hoodies available. Multiple color options. Click the link to order. Orders close January 1st.

I'm organizing our Custom Ink order. You can pay me online. Thanks!

06/16/2020

Tuesday 6/16/2020

No/Limited Equipment:
For Time -
50 Air Squats
50 V-ups
50 HR Push-ups
50 Backpack Swings (or other object)
1 Mile Run
50 Backpack Swings (or other object)
50 HR Push-ups
50 V-ups
50 Air Squats

06/15/2020

Monday 6/15/2020

No/Limited Equipment:
4 Rounds For Time -5 Mile Run
20 Burpees

06/13/2020

Saturday 6/13/2020

No/Limited Equipment:
200 Lunges
- every 2 minutes .25 mile run
(Do not count run time. Complete 2 minutes of lunges. Stop the clock and run .25 miles. Start the clock and complete another 2 minutes of lunges. Stop the clock and run another .25 miles. Repeat until 200 lunges are finished.)
-then-
150 Box Jumps/Step-ups
- every 2 minutes .25 mile run
(Do not count run time. Complete 2 minutes of box jumps. Stop the clock and run .25 miles. Start the clock and complete another 2 minutes of box jumps. Stop the clock and run another .25 miles. Repeat until 150 box jumps are finished.)

06/12/2020

Friday 6/11/2020

No Equipment:
5 Rounds -
Every 10 Minutes Complete a 1 Mile Run
- 0-10 with remaining time max backpack clean & Press
- 10-20 with remaining time max burpees
- 20-30 with remaining time max backpack thrusters
- 30-40 with remaining time max burpees
- 40-50 with remaining time max backpack clean & press
(Start a running clock then run 1 mile. With the remaining time before the 10 minute mark perform max clean & press. At 10 minutes run 1 Mile and perform max burpees until the 20 minute mark. Repeat until all five rounds are complete. If you can not run a mile in under 9 minutes modify to a .75 mile run.)

Limited Equipment:
5 Rounds -
Every 10 Minutes Complete a 2000/1800 Meter Row or 1 Mile Run
- 0-10 with remaining time max b.b. clean & Press
- 10-20 with remaining time max burpees
- 20-30 with remaining time max b.b. thrusters
- 30-40 with remaining time max burpees
- 40-50 with remaining time max b.b. clean & press

06/10/2020

Thursday 6/11/2020

No/Limited Equipment:
5 Minutes Run/Bike/Row
-then-
100 CTF Push-ups
- every break 1 minute wall squat
-then-
10 Minute Wall Squat
- every break 10 ctf push-ups
-then-
5 Minutes Run/Bike/Row

06/10/2020

Wednesday 6/10/2020

No Equipment:
3 Rounds For Time -
50 Backpack Swings (or other object)
1 Mile Run

Limited Equipment:
3 Rounds For Time -
50 K.B./D.B. Swings (or other object)
1 Mile Run

06/08/2020

Tuesday 6/9/2020

No Equipment:
EMOM For 25 Minutes -
- 100 Jump Rope (minute 1)
- 30 Air Squats (minute 2)
- 20 Sit-ups (minute 3)
- 20 Lunges (minute 4)
- 50 Second Plank

Limited Equipment:
EMOM For 25 Minutes -
- 100 Jump Rope (minute 1)
- 20 K.B./D.B. Goblet Squats (minute 2)
- 20 AbMat Sit-ups (minute 3)
- 16 K.B./D.B. Lunges (minute 4)
- 50 Second Plank

06/08/2020

Monday 6/8/2020

No Equipment:
For Time -
1 Mile Run
25 Burpees
-then-
5 Rounds -
10 Backpack Push-press
10 CTF Push-ups
10 Backpack Rows
-then-
25 Burpees
1 Mile Run

Limited Equipment:
For Time -
2000 Meter Row or 1 Mile Run
25 Burpees
-then-
5 Rounds -
10 B.B. Push-press
10 CTF Push-ups
10 B.B. Rows
-then-
25 Burpees
2000 Meter Row or 1 Mile Run

06/06/2020

Saturday 6/6/2020

No/Limited Equipment:
5 Rounds -
4 Minute Object Carry For Max Laps Around Your House (find something heavy and carry it any way you can)
1 Minute Max Reps Exercise Of Choice
(post object chosen for carry and exercise of choice to comments)

06/04/2020

Friday 6/5/2020

No/Limited Equipment:
3-2-1-2-3
Minute Cardio of Choice
21-15-9-15-21
Box Jump/Step-up Burpees
3-2-1-2-3
Minute Cardio of Choice
(Do 3 minutes cardio of choice then 21 box jump burpees then 3 minutes cardio of choice. Continue into 2 minutes cardio of choice then 15 box jump burpees then 2 minutes cardio of choice. Continue until all rounds are complete.)

06/04/2020

Thursday 6/4/2020

No Equipment:
For Time -
50 Air Squats
-then-
1500 Jump Rope
- every break
10 HR Push-ups
10 V-ups
10 Jumping Jacks
-then-
50 Air Squats

Limited Equipment:
For Time -
50 Air Squats
-then-
1500 Jump Rope
- every break
10 HR Push-ups
10 V-ups
10 K.B. OH Swings
-then-
50 Air Squats