Fri. July 1

5-5-3-3-3-2
(first 2 sets of 5 are WU w/ light wt...increase to heavy from there)

Thrusters
Back Squats
Bench
Cleans

Abs: 3 x through
20 Right Leg V-Ups
20 Left Leg V-Ups
20 Toe Touches (legs STRAIGHT, literally touch toes!!)
20 Knee-to-Elbow Planks (total)
20 Bicycles (total)

Wed. June 28

Dynamic WU + Walk a Lap, Jog a Lap

20 Push Ups
10 Spilt Squats
30 Russian Twist Abs
19 Dips
11 Dynamic Squats
Run 200 M

18 Push Ups
12 Split Squats
30 Toe Touches
17 Dips
13 Dynamic Squats
Run 300 M

16 Push Ups
14 Split Squats
30 Right Side Crunches
15 Dips
15 Dynamic Squats
Run 400 M

14 Push Ups
16 Split Squats
30 Left Side Crunches
13 Dips
17 Dynamic Squats
Run 300 M

12 Push Ups
18 Split Squats
30 Scissor Kicks
11 Dips
19 Dynamic Squats
Run 200 M

Mon. June 27

3 Rounds

20 Deadlifts
20 KB swings
20 Overhead Squats
20 DB Squat Cleans

Stabilizers

Fri. June 24

5 Rounds

AMRAP PULLUPS w/o stopping – NO band
30 / # pull ups = # of BOX JUMPS
20 – # pull ups = # of TRICEP PUSH DOWNS (w/ band)
10 + # pull ups = # of MB JUMP SQUATS
5 x # pull ups = # of FLY PULLS (w/ band)

**Each round will begin with pull ups.
**Once you stop, that is the # you will use to determine the # of reps for each exercise.
**Round up.

Example: 6 pull ups
30 / 6 = 5 Box Jumps
20 - 6 = 14 Tri Push Downs
10 + 6 = 16 MB Jump Squats
5 x 6 = 30 Fly Pulls
That would be ROUND 1. Begin next round with pull ups and determine reps from there.

Wed. June 22

21-15-9

Left Leg Step Ups w/ Knee Raise
Lat Pull Downs
Machine Row
Right Leg Step Ups w/ Knee Raise
DB Bench
Upright Row
Front Squat

10 x 25 Abs

Mon. June 20

Run 100 M
10 Dive Bomber Push Ups
40 Russian Twists (Abs)
Skip 100 M (HIGH KNEES!!)
20 Lunges Each Leg
30 Ab Rows
Run Backwards 100 M
30 Burpees
20 Leg Raises
Skip 100 M (HIGH KNEES!!)
40 Split Squats (total)
10 Ab - wipers
Run 100 M

Fri. June 17

Partition any way:

100 Pull-ups
100 KB Swings
100 Jumping Jacks
100 KB OH Squats


3 x
26 Knee to Elbow Planks on a MB (challenge yourself!!)
26 Toe Touches w/ 10 lb plate
30 Wipers (on back, hands out to sides, legs straight up, rotate legs side to side)
30 Streamline Sit Ups

Wed. June 15

5 Box Jumps
20 Tricep Push Downs
30 Double Unders

10 Box Jumps
20 High Pulls
25 Double Unders

15 Box Jumps
20 Kick Backs
20 Double Unders

20 Box Jumps
20 Right Arm Rows
15 Double Unders

25 Box Jumps
20 Dips
10 Double Unders

30 Box Jumps
20 Left Arm Rows
5 Double Unders

(5 Regular Jump Ropes: 1 Double Under)

Mon. June 13

Deadlift, 21 reps
50 Air Squats
Push press, 21 reps
Deadlift, 15 reps
50 Air Squats
Push press, 15 reps
Deadlift, 9 reps
50 Air Squats
Push press, 9 reps


Abs - 7 Straight Minutes
Minute 1: Scissor Kicks
Minute 2: Straight Leg Raises
Minute 3: Reverse
Minute 4: Regular Sit Ups
Minute 5: Hold the World/V-Sit
Minute 6: Back Crunches (on your stomach)
Minute 7: Supermans

Fri. June 10

Run 2 miles – stop every ¼ mile and complete:

7 "T" Push Ups (http://www.youtube.com/watch?v=-SgeUqvNzag)
14 Jump Squats
21 Regular Sit Ups
28 Choice Abs

Wed. June 8

Warm Up:
3 x 5 of each with light weight

9-6-3-1 of one exercise before moving on
Increase weight as you go

Back Squats
Bench
SDHP

Abs: 10 Rows + 1 Roll, 9 Rows + 1 Roll…..1 Row + 1 Roll

Mon. June 6

Warm Up: 3 Rounds of
3 Push Ups
6 Lateral Raises + 6 Front Raises
9 Air Squats
3 Minute Jog

Then:
20, 16, 12, 8, 4 of everything

Pull Ups
Push Press
Split Squats
Wall Ball
Bird Dogs

Abs: 10 x 25 your choice

Fri. June 3

4 Rounds

12 Tricep Pull Downs
12 Machine Rows
16 Box Jumps
12 Skull Crushers
12 Lat Pull Downs
16 Box Jumps
12 Bic/Tri Combo (Bi Curl into Tri Kickback)
12 Back Extensions (on Ball of Floor)
16 Box Jumps

Physio ball Abs: 30 seconds of each one, no break in between, repeat 2x (or more!)
Regular Crunches on ball
Right Side
Left Side
Pass ball from hands to feet
Leg Raises w/ ball btwn feet
Pike Ups
Knees at 90 degrees, legs on ball, raise hips