Wed. Sept 28

2 Groups:

Group 1:

3 Rounds (inc. wt each round)

8 sec Pull Up Hold

10 Lat Pull Downs

10 DB Push Press

5 (Both) Squatting side steps w/ band

10 Steps Walking Lunges

Group 2

ARX – 20 total

Mon. Sept 26/Fri. Sept 30

XF Group:

2 Rounds

Bike/Run/Elliptical/Treadmill 5 min

AMRAP Pull Ups

Hand Release Push Ups – # Pull x 2

Air Squats – Push Ups + 20

Bike/Run/Elliptical/Treadmill 5 min

30 Regular Sit Ups

TRX Group:

Y’s + T’s                 2 x 8 each

Single Leg Squat      2 x 8 each leg

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

Fri. Sept 23

2 groups:

Group 1: Abs/Med Ball Circuit

Group 2:

5-5-3, then Max Bench

5-5-3, then Max Squat

Max Pull Ups

Max Wall Sit

Then switch.

Wed. Sept 21

4 Rounds: Odd Rds IM, Even Rds Free

100 Swim

10 Reverse Lunges

75 Swim

7 Burpees

50 Swim

5 “Muscle Ups”

25 Swim – Fast

20 Sec. Wall Sit

Ab Ripper X

Mon. Sept 19

Warm Up:

5 Lateral Raises

20 Jump Ropes

5 Front Raises

20 Jumping jacks

5 “T” Raises

3 Rounds – Inc Weight Each Round

12/10/8 DB Swings

20/18/16 Step Ups w/ knee Raise

10/10/10 Hand Release Push Ups

20/18/16 Lawn Mower Rows

12/10/8 OH Squat w/ DB

Abs:

Plyo Ball

10 Pike Ups

10 Hand to Feet Transfer

10 Chest pass ball up

Fri. Sept 16

3 Rounds (1 for time – 4 total)

3 Tuck jumps – Quick 

Sprint Court

10 Knee to Chest Planks – 3 sec hold each leg

Skip Back – high knees

15 Wall Balls

Run Suicide

Reverse Run – heels to butt

Jog Back

Rest 5 Min

1 Round for TIME!

­­­­­­­­­­­­­­­­­­

Abs: 2x

50 (25R-25L)

40 Choice

30 Back

20 Sit Ups

10 V-Ups