Wed. June 1

AMRAP 25 Minutes

Run 3 Minutes
10 Burpees (No push up)
Broad Jump 25 Yards (without stopping)
20 Mt Climbers (quick feet!)
Broad Jump 25 Yards
30 Choice Abs

Stabilizers

Mon. May 30

12-8-4 (increase weight as you go)
Cleans
Walking Lunges with Bar (plus weight) across your back
Choice DL

Then: As many PULL UPS as you can do without stopping AND without a band.

12-8-4 (increase wt as you go)
DB OH Squats
One Arm KB Swings
DB Steps Ups (each leg)

Then: As many PUSH UPS as you can do without stopping.




Have a great Memorial Day everyone!!!

Fri. May 27

Tabata

Total: 32 intervals of 20 sec on/10 sec off

1-8 intervals: Pull Ups
9-16: Air Squats
17-24: Sit Ups
25-32: Dips (legs propped up on bench)Air Squats




Sorry everyone....I had my days mixed up!

Wed. May 25

5 Rounds
(everything is with weight except for push ups and stabilizers)

10 Right Arm Row (Lawn Mowers)
10 Left Arm Row
15 Jump Squats
1 Minute Choice Ab
10 Right Leg Lunges
10 Left Leg Lunges
15 Prison Cell Push Ups
(http://www.youtube.com/watch?v=yrBubCTtMkU)
1 Minute Front Stabilizer

Mon. May 23

4 Rounds

25 Frog Hops to start round
25 Double Unders to end round (ATTEMPT – If you are unsuccessful do 100 jump rope)

Round 1:
5 Burpees, 10 High Pull (aka Upright Rows), 15 KB Swings, 20 Pull Ups
Round 2:
5 Pull Ups, 10 Burpees, 15 HP, 20 KB Swings
Round 3:
5 KB Swings, 10 Pull Ups, 15 Burpees, 20 HP
Round 4:
5 HP, 10 KB swings, 15 Pull Ups, 20 Burpees


Physio Ball Abs – switch it up and go until it physically hurts to continue!
Push yourself…how far can you go?

Fri. May 20

5-5-5-3-3-3-2

Bench
Tri Push Downs
Back Squat (butt to bench!)


The first set of 5 is LIGHT weight to warm up, then increase by NO LESS than 5 lbs…you should try to max out on the last set. You will complete one exercise first, before moving to the second.

Example: Bench 45-50-65-70-75-85-95

Abs:
4 x L-sits (hang from bar or hold yourself up) 15on/15off
4 x One leg V-Ups 15on/15off (4 x each leg)
4 x V-sit 15on/15off

Wed. May 18

Complete as many REPS as possible in 5 minutes of :

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
12 Thrusters
12 Pull-ups
15 Thrusters
15 Pull-ups
18 Thrusters
18 Pull-ups...(keep adding 3 until 5 minutes is up)

Rest 3 Minutes

Repeat with Jump Squats and Dynamo Push Ups

Rest 3 Minutes

Repeat with Scissor Kicks and Straight Leg Raises

Mon. May 16

21-15-9

Front Squat
Straight Leg DL
Lat Pull Downs
Toes to Bar (lay on ground with arms straight above you holding a bar, bring toes to bar)

Fri. May 13

4 Rounds

10 Choice Push Ups
20 Split Squats (total)
30 Dips
40 Wall Balls

Abs:
Plyo/Physio Ball stabilizers
(FEET on ball, either prop yourself up by hands or forearms)

3 x each side/front @ 45 on/15 off

Wed. May 11

3 Rounds

6 Fly Pull Downs
8 Russian Deadlifts (bent knees)
10 Machine Rows
12 Thrusters

**Increase weight as you go.


Abs:
2 x 8 x 25 (second time reverse order)

Crunches
Toes Touches
Back Crunches
Right Side
Left Side
Right Elbow to Left Knee
Left Elbow to Right Knee
Flutter Kicks

Mon. May 9

AMRAP 25 Min

4 Pull Ups
6 OH Squats w/ weight (MIN 45 pounds)
8 Hanging Straight Leg Raises
200 Meter Run


Abs:
40 Regular Sit Ups
40 Bicycles
10 Rows - roll - 9 Rows - roll...1 Row - roll
40 Reverse
40 Supermans

Fri. May 6

16-10-6-10-16

Step Ups w/ Knee Lift (to chest)
One Arm Press (work one arm while other is straight above you)
DB Cleans
30 Knee to Elbow Planks (hands on DB)

*Continuously holding DB/KB
**16 of everything (except the planks (always 30 total)), then 10 of everything…
***These are all TOTAL….8 each leg/arm, 5 each, 3 each

Abs: 30 sec on/15 off, holding a DB
Russian Twists
Rows
Sit Up-Reach
One Leg V-Ups
Hold World – arms in streamline holding weight

Wed. May 4

5 Rounds
***Increase REPS by 5 each Round***

5 Wide Grip Pull Ups (Hands further than shoulder width apart)
5 Box Jumps
5 Dynamo Push Ups

The last exercise is NEW!!!
Copy and paste the link to watch the video.
http://www.bodyrock.tv/2010/12/08/dynamo-push-up/

Plyo Ball Abs:
25 Regular
25 Right Side + 25 Left Side (alternating side to side, 50 total)
20 Pass the ball from feet to hands (laying on back, every time the ball is in your hands it's 1)
20 Pike Ups

Mon. May 2

12-8-6 (INCREASE as you go)

Back Squats
SDHP
Skull Crushers

Then:
5 Minute Run
5 Dive Bomber Push Ups
4 Minute Run
5 Dive Bombers
3 Minute Run
5 Dive Bombers
2 Minute Run
5 Dive Bombers
1 Minute Run
5 Dive Bombers