Mon. Aug 1

Dynamic Warm Up
3 x (5 Jumping Jacks + 5 Core Push Ups)

AMRAP 20 Minutes
*Increase reps by 2 each round.

2 Dynamic Squats
2 Med Ball Slams
2 Streamline Jumps
2 Fly Pulls w/ Band
2 Wall Ball Shots

Fri. July 29

5-5-3-3-3-3-3 Bench
5-5-3-3-3-3-3 Weighted Pull Ups
5-5-3-3-3-3-3 Wide Grip Seated Row

*First two sets of 5, warm up with light weight.
*Last five sets of 3, HEAVY weight, increase each set (optional for pull ups).
*Complete one exercise before moving on.

Stabilizers
3 x Front, Right, Left @ 45 on/15 off

Wed. July 27

Dynamic Warm Up

Run 200M
10 Pull Ups
10 MB Push Ups
10 Dynamic Squats
10 Prisoner Get Ups w/ Jump
Run 200M
9 Pull Ups
9 MB Push Ups
9 Dynamic Squats
9 Prisoner Get Ups w/ Jump
Run 200M
8…
Down to 1 of each

Mon. July 25

5-5-3-3-3-3-3 Cleans
5-5-3-3-3-3-3 Thrusters
5-5-3-3-3-3-3 Back Squats

*First two sets of 5, warm up with light weight.
*Last five sets of 3, HEAVY weight, increase each set.
*Complete one exercise before moving on.

Abs: 3 x
25 Right Side V-Ups
25 Left Side V-Ups
25 Rope Climbs
25 Straight Leg Crunches
30 Bicycles
30 Russian Twists

Fri. July 22

800 M Run
25 Burpees
50 M Walking Lunges
35 Dips
400 M Run
45 Push Ups
50 M Frog Hop
55 Box Jumps
200 M Run
65 Sit Ups
50 M Reverse Walking Lunges
75 Double Unders
100 M Sprint

Wed. July 20

18-12-6

Right Arm Fly Pull (keep elbow locked, straight arm)
Right Leg Squat
Left Arm Fly Pull
Left Leg Squat
Machine Row
Air Squat w/ Right leg extension (no wt)
Skull Crushers
Air Squat w/ Left leg extension (no wt)
Row + Rotate on Incline Bench (like the TRX exercise)
Leg Curls (Ab wheel – no wt)

*All exercises use weight (inc. as you go), unless otherwise noted.

*Squat w/ leg extension – Squat, on the ascend, extend leg straight behind you and raise arms straight up – keep foot dorsi flexed, squeeze shoulder blades, back, & butt muscles

Abs:
25 Crunches
25 Right Leg Toe Touches
25 Left Leg Toe Touches
25 Scissor Kicks
25 Right Side (legs straight, lift off floor)
25 Left Side
25 Straight Leg Reverse
25 Leg Raises (hands out to sides)

Mon. July 18

3 Rounds of:

Run 400 M @ 4:00
AMRAP Pull Ups for 1 Minute
AMRAP Jump Squats for 1 Minute
AMRAP Regular Sit Ups for 1 Minute

2 Minutes Rest

Run 200 M backwards @ 2:30
AMRAP Burpees for 30 seconds
AMRAP Lunges for 30 seconds
AMRAP Reverse Crunches for 30 seconds

2 Minutes Rest

Fri. July 15

5 Rounds

400M Run
20 Thrusters
20 Bench Pull Ups
20 (Steps) Farmers Walk w/ wt (http://www.youtube.com/watch?v=HiZjpbrsxSQ)
10 Thrusters
10 Bench Pull Ups
10 (Steps) Farmers Walk

Wed. July 13

Dynamic WU

50 Wall Ball Shots
50 Choice Push Ups
50 Double Unders
50 Steps (total) Walking Lunge (optional weight)
50 KB Swings
50 Jumping pull-ups
50 Back extensions (physio ball)
50 Hands to Feet w/ Physio ball
50 Wipers
50 Knee to Chest Planks

*Complete one exercise before moving on.

Mon. July 11

WU:
3 Rounds (w/ 2.5 or 5 lbs) of:
5 Lateral Raises
5 Front Raises
5 Butterflies
5 Air Squats

Then:
3 Rounds of 10-8-6

SL DL
Lat Pull Downs
One Leg Squats (each leg)
DB Squats
DB Bench
Fly Pulls (on machine)
*Complete one exercise before moving on.

Abs:
3 Rounds of
15 Hanging Knee Tucks
15 Hanging SL
20 scissor Kicks
20 leg Raises

Fri. July 8

10 Burpee Box Jumps
20 Dips
Run 400m
10 Burpee Pull Ups
20 Dynamic Squats
Run 400m
12 Burpee Box Jumps
22 Dips
Run 400m
12 Burpee Pull Ups
22 Dynamic Squats
Run 400m

Burpee Box Jumps:
(http://www.youtube.com/watch?v=E5TOVmvuNX4)
Burpee Pull Ups:
(http://www.youtube.com/watch?v=LwBWR8kzeUc)


Abs:
25 Sit-Up Reach w/ plate
50 Russian Twists w/ plate
25 Flutter Kicks w/ weight press
15 Double – no weight
25 Rows w/ plate on chest
15 Leg Throws (hands in air)
10-10-10- Crunches - 90degrees- 45degrees- 6 inches
20 (total) Single Leg V-Ups w/ plate
30 second count Knee to Chest Planks
15 3 second count Supermans

Wed. July 6

12-9-6-3
Increase weight as you go

SDHP
Tricep Kickbacks
5 Pull Ups – No band
Front Squats
Lunges (total)
5 Pull Ups – No band
Tricep Extensions
Choice Row


Plyo Ball Abs: 3 x
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. July 4

AMRAP 25 Minutes

50 yard Frog Hop
7 KB Swings
4 Burpees
7 Goblet Squats (http://www.youtube.com/watch?v=Pg406rGg8b0)
6 Streamline Jumps
50 yard Skip (back) – high knees

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


I hope everyone has a safe and great holiday!!! :)