Fri. April 29

OYO

AMRAP 6 Minutes
20 Jumping Jacks
10 Tricep Extensions
5 Burpees
1 Minute Rest

AMRAP 6 Minutes
20 Single Leg Jump Rope (10 each leg)
10 Side Lunges (10 each leg)
5 Pull Ups
1 Minute Rest

AMRAP 6 Minutes
20 Mt. Climbers
10 Dips
5 One Leg Squats (5 each leg)


Abs - 7 Straight Minutes
Do one ab exercise for 1 minute straight, then switch on every minute interval.
Minute 1: Regular Sit Ups
Minute 2: Straight Leg Crunches
Minute 3: Supermans
Minute 4: Windshield Wipers (arms & legs straight up, alternate lowering legs from side to side)
Minute 5: Hold the World/V-Sit
Minute 6: Back Crunches (on your stomach)
Minute 7: Scissor Kicks

Wed. April 27

OYO

AMRAP 25 Min (continuously running clock)

Run for 5 Min.
10 Push Ups
20 Walking Lunges
30 Crunches
Run til the 10 minute mark
10 Push ups
20 Backwards walking lunges
30 Crunches
Run til the 15 minute mark...exercises...run til 20 min mark...

Wed. April 20

2 Minutes of Every Exercise
Jump Rope
Wall Balls
Fly Pulls w/ Band
Bird Dogs – kneeling, opposite arm and leg extended - pausing for 5 sec

1 Minute 30 Seconds of Every Exercise
See Above

1 Minute of Every Exercise
See Above

30 Seconds of Every Exercise
See Above

Then:
21-15-9 (“Fran”)

Thrusters
Pull Ups

Abs

Mon. April 18

3 Rounds
Run 1 Lap
10 Dynamic Squats
12 DB Swings
Run 1 Lap
10 Split Squats
12 Bench Pull Ups


TRX: 3 x 6
Standing Roll Out
Kneeling Roll Out
Chest Press – Wide Stance
Sprinter Start – Progression 2


10-1 Abs – only break when you HAVE to for BRIEF time
Scissor Kicks (10, 9…each leg)
Reverse
One Leg V-Ups (10, 9…each leg)

Fri. April 15

AMRAP w/o stopping
Pull Ups
Push Ups

AMRAP 1 Minute
Air Squats
Regular Sit Ups

Then:
8-6-4 Heavy

Tricep Push Downs
One Leg Squats w/ DB
Seated Row

10 Rows – Roll….then Switch legs, start at 12 dec. by 2

Wed. April 13

14-10-6-2

Wide Grip Lat Pull Downs
DB OH Squats
One Arm Row (Both)
Lunges
8 Broad Jumps

Mon. April 11

5 Rounds

Run 2(1) Laps
10 Diamond Push Ups
15 Plyo Jumps
Run 1 Lap
10 Tricep Ext.
15 Jump Squats

Abs

Fri. April 8

3 Rounds For Warm Up
5 Push Ups
5 Pull Ups
5 Air Squats

Then:
12 - 8 - 6
Bench
Back Squats
SL Deadlift

Wed. April 6

TRX Baseline Day

Y’s + T’s 2 x 8 each
Single Leg Squat 2 x 8 each

Inverted Row 2 x 6 (2 sec hold)
Tricep Ext 2 x 8

Row + Rotate 2 x 8
Pendulum Swings 2 x 10 each

Hip Lift + Leg Curl 2 x 8
Reverse Crunch 2 x 10

Mon. April 4

4 Rounds of:

5 Burpees
10 Split Squats (total)
15 Wall Ball
20 Jumping Jacks

Then:
AMRAP 8 Minutes
15 Dips
10 Air Squats (Butt to Bleacher)
5 Slow Descend Push Ups

Fri. April 1

AMRAP 1 Minute of each, 30 sec rest btwn each
3 x Wall Sit
3 x Vertical Jumps – touch wall
3 x Tri Pull Down w/ bands
3 x Alternating TRX Y’s & T’s

Abs - 45 sec on/15 off
Front Planks
Right Planks
Left Planks
R Knee to L Elbow
L Knee to R Elbow
Rope Climb
90 degrees, 45 degrees, 6 inches
5 Knees to Elbow Sit ups