Fri. Dec 30

2-4, 2-4-6, 2-4-6-8...2-4-6-8-10-12-14-16

2 Laps (~3min run)
4 Pull Ups
6 Dynamo Push Ups
8 Oblique V-Ups (each)
10 Tuck Jumps
12 Sit Ups
14 Split Squats (total)
16 Burpees

ABs

Wed. Dec 28

Warm Up:
9-6-3
YTML
90 Deg Up
90 Deg Down

Then:
18-12-6
SL DL
Cleans
Bent Over Rows

Abs:
45/15
Stabilizers - 2 F, R, L
R1
45/15
Reg. Crunches
R Out
L Out
Toe Touches
Roll Up/V Up Combo
Scissors
R1
Knee to Chest Planks
Knee to Elbow Planks
R1
K to C Planks w/ leg extension (30 sec each) x 2

Mon. Dec 26

Run 10 minutes

10 Mountain Climbers

10 Pull Ups

10 Core Push Ups (Leg out to side)

Run 8 Minutes

8 Mountain Climbers

8 Pull Ups

8 Core Push Ups

Run 6 Minutes

6 Mountain Climbers

6 Pull Ups

6 Core Push Ups

Run 4 Minutes

4 Mountain Climbers

4 Pull Ups

4 Core Push Ups

Run 2 Minutes

2 Mountain Climbers

2 Pull Ups

2 Core Push Ups

Merry Christmas everyone!!

See you all in a few days in sunny FL!!  :) :)

Fri. Dec 22

Warm up:
3 x 8
YTML
Front Raises
Lat Raises

Then:
20-14-8

Bench pull ups
Thrusters
DB Push ups w/ tri kickback (total)
* push up on a dumb bell with a kickback one arm

ARX abs

Wed. Dec 21

4 Rounds

20 (total), One leg box jump (Video)

Max + 2, Pull ups

Sprint 25 M

Back Pedal 25 M

Sprint 50 M

8 Broad jumps

Abs: Not for the faint of heart!

50 Sit ups

25 Knees to elbows (Video)
15 Toes to bars (same as above, but toes to bar!)

Mon. Dec 19

Warm Up:
2 x 8 (2.5 to 5 pounds)
Front Raises - thumbs up
Front Raises - thumbs down
Bent Over Flys
Lat Raises - thumbs up
Lat Raises - thumbs down
Bent Over Flys

Then:
10 - 8 - 6 - 4 - AMRAP
*On the AMRAP round, do as many reps as you can with a heavy weight (like a max out)

Pull Ups
Squats
Skull Crushers
OH Lunges w/ plate (each leg)
KB swings

OYO Abs

Fri. Dec 16

Warm Up:
Run 5 Min (2 min jog, 3 min get HR up)

Then:
10 Pull ups
20 Box jumps
30 Burpees
40 One leg squats (20 each - stand on box/bench)
50 Wall balls
40 One leg squats (20 each - stand on box/bench)
30 Burpees
20 Box jumps
10 Pull ups

Abs:
10, 9, 8...1
Scissors (slow)
Toe touches
In & outs
Roll up/V Up combo (each one counts as one)

Wed. Dec 14

3 x 8
Y, T, I on physio ball
YTML
Ad/Abduction w/ 2.5 plate

Then:
3 x 10
Tri Push Downs
One Arm Row (each)
Straight Leg Deadlifts (SLDL)
Sumo Deadlift High Pull (SDHP)
Lunges (each, w/ wt)
Step Ups w/ Knee Raise (each, w/ wt)

ARX Abs

Mon. Dec 12

50 Reps of each
5 Minute Run
30 Reps of each
5 Minute Run
10 Reps of each
5 Minute Run

Air Squats (butt to bench)
Push Ups
Leg Raises
Slow Bicycles
Crunchy Frog
Split Squats
Pull Up Hang (# reps = seconds)

Fri. Dec 9

10-8-6-4
 Shoulders:
Front Raises
Lat Raises
Flys

Then:
10-8-6-4
Lat Pull Downs
Front Squats
Machine Row
MB Jump Squats

Wed. Dec 7

3 Rounds

5/10/15 Thrusters w/ bar

5/10/15 Pull Ups

Run 2 Laps

5/10/15 Box Jumps

5/10/15 Burpees

(1^st round: 5 reps of each, 2^nd rd: 10 reps of each, 3^rd: 15)

abs

Mon. Dec 5

12-8-6

Bench
Squat
Clean

Abs: AMRAP 7 Minutes straight
10 Hanging Knee Tucks
15 Hanging Straight Leg Raises
20 Hanging Bicycles

Fri. Nov 25

4 Rounds (Merm 2 Rds, Meghan 2-3 Rds)

Run 3 Minutes

Walking lunge, 20 Steps (No weight)

Jumping Jacks, 30 reps

Choice push ups, 15 reps

Run Fast (Merghan-strong) 1.5 minutes

Reverse walking lunges, 20 steps (No weight)

Dips, 20 reps

Then:

10, 9, 8,….1 abs

Leg Raises

Toe Touches

Bicycles (each side)

Wed. Nov 23

10–8–6

Merm 8–6–4 @ Light to Med. weight

Meghan 8–6–4 @ Med. weight

Lat Pull Downs

Front Squat

Tri Pull Downs

Box Jumps

Ab Ripper X (P90X)

Mon. Nov 21

AMRAP 20 Minutes

Run 2 Laps

2 Burpees

4 Pull Ups

6 Dynamic Squats

8 Air Squats w/ MB

** Each round, increase reps by 2 for each exercise.

Stabilizers

2 Front 

2 Left

2 Right

45 on/15 off for each

Fri. Nov 18

4-10-6-2

Bench

Upright Row

Walking Lunges w/ wt (total)

Step Ups w/ knee raise (total)

ARX

Wed. Nov 16

Navy Seal Test Rd 2

Wed. Nov 14

Navy Seal Test Rd 2

or

Warm Up:
10 Bench Pull ups
20 MB Twists
30 Lunges

21-15-9
OH Squats
Choice DL
SDHP
Mason Twist w/ 10# plate

Fri. Nov 11

AMRAP 20 Minutes

Run 2 Laps – stairs

1 x ladder 

10 KB Swings

8 One Leg Squats – on box (4 each)

6 Pull Ups

8 Core Push Ups

10 Dynamic Squats w/ MB