Fri. Nov 25

4 Rounds (Merm 2 Rds, Meghan 2-3 Rds)

Run 3 Minutes

Walking lunge, 20 Steps (No weight)

Jumping Jacks, 30 reps

Choice push ups, 15 reps

Run Fast (Merghan-strong) 1.5 minutes

Reverse walking lunges, 20 steps (No weight)

Dips, 20 reps

Then:

10, 9, 8,….1 abs

Leg Raises

Toe Touches

Bicycles (each side)

Wed. Nov 23

10–8–6

Merm 8–6–4 @ Light to Med. weight

Meghan 8–6–4 @ Med. weight

Lat Pull Downs

Front Squat

Tri Pull Downs

Box Jumps

Ab Ripper X (P90X)

Mon. Nov 21

AMRAP 20 Minutes

Run 2 Laps

2 Burpees

4 Pull Ups

6 Dynamic Squats

8 Air Squats w/ MB

** Each round, increase reps by 2 for each exercise.

Stabilizers

2 Front 

2 Left

2 Right

45 on/15 off for each

Fri. Nov 18

4-10-6-2

Bench

Upright Row

Walking Lunges w/ wt (total)

Step Ups w/ knee raise (total)

ARX

Wed. Nov 16

Navy Seal Test Rd 2

Wed. Nov 14

Navy Seal Test Rd 2

or

Warm Up:
10 Bench Pull ups
20 MB Twists
30 Lunges

21-15-9
OH Squats
Choice DL
SDHP
Mason Twist w/ 10# plate

Fri. Nov 11

AMRAP 20 Minutes

Run 2 Laps – stairs

1 x ladder 

10 KB Swings

8 One Leg Squats – on box (4 each)

6 Pull Ups

8 Core Push Ups

10 Dynamic Squats w/ MB

Wed. Nov 9

Warm Up:

2 Rounds

AMRAP Pull Ups

10 Push Ups

10 Dynamic Squats

Then:

14-10-6

Incline Bench (DB or Bar)

Lawn Mower Rows

Front Squats

SL DL

ARX

Mon. Nov 7

3 Rounds (4 Total)

3 Tuck jumps

Sprint Court

10 Knee to Chest Planks

Skip Back – high knees

15 Streamline Jumps

Run Suicide

Reverse Run – heels to butt

Jog Back

Rest 5 Min

1 Round for TIME!

Fri. Nov 4

3 x 5

Bent Over Flys

Y’s, T’s, A’s

Overhead “C”

8-4-2 Med weight

Lats

Squats

Tricep Extensions

ARX