Mon. Dec 31

Sprinters

4 Rounds (one at a time)

8 (each) Turkish Get Ups

10 MB Squat (continuous) chest throws

16 MB Knees to Elbows (3 sec hold)

20 OH Walking Lunges

Fri. Dec 28

3 Rounds of

10 KB SDHP
8 Lat + Front Raises
6 Cleans
4 KB Swings each arm

Abs

Thurs. Dec 27

Sprinters

Dynamic Warm Up

Sprints

WOD:

2 Rounds of

8 Burpees + 25 Air Squats

Rest 1-2 Minutes

10 Jump Squats AFAP

Rest 1-2 Minutes
8 Burpees + (10 inch worms w/ 10 E2K)
Rest 1-2 Minutes
10 Streamline Jumps (Rxn)
Rest 1-2 Minutes
8 Burpees + 25 Butterfly Sit Ups
Rest 1-2 Minutes
10 Skaters (total)

Rest 1-2 Minutes

Abs:

50 Sit Ups

25 Leg Raises

50 Right

25 Flutter Kicks

50 Left

25 V-Ups

Mon. Dec 24

"12 Days of Christmas”

1, 2-1, 3-2-1, 4-3-2-1….12-11-10-9-8-7-6-5-4-3-2-1

1 Decline push-up (feet higher than arms)
2 Squats
3 Burpees
4 Tricep Extensions
5 Step Ups per leg
6 Crunches
7 KB Swings
8 Mountain Climbers
9 Upright rows
10 Lunges
11 Dips
12 Regular Sit Ups

Fri. Dec 21

Dynamic Warm Up

3 Rounds of

3 Squat Jumps (Fast)
12 Goblet Squats
3 Jumping Pull Ups
21 Fly Pulls w/ Band
3 Dips
12 DB Lunges (total)
3 Tuck Jumps
Run 400 M

Thurs. Dec 20

Sprinters

Dynamic Warm Up

3 x 5
Streamline Jumps
Tuck Jumps

WOD:
7 Rounds of

3 Pull Ups
6 Box Jumps Overs - 20 inch box or lower (Video)
9 Hand Release Push Ups
1 Minute Jump Rope

Abs:
100 Flutter Kicks - 4 count = 1

Wed. Dec 19

Non-Sprinters

Dynamic Warm Up

Workout (WOD):
AMRAP 12 Minutes

6 Streamline Jumps
8 Turkish Get Ups, Right Arm
3 Tuck Jumps
8 Turkish Get Ups, Left Arm
6 Jump Squats

**Jumps should be controlled and explosive (except the tuck jumps - they should be fast)
**Turkish Get Ups - use a PLATE not a DB

Tues. Dec 18

Sprinters:

Dynamic Warm Up

Hallway Sprints

Workout (WOD):
AMRAP 12 Minutes

6 Streamline Jumps
8 Turkish Get Ups, Right Arm
3 Tuck Jumps
8 Turkish Get Ups, Left Arm
6 Jump Squats

**Jumps should be controlled and explosive (except the tuck jumps - they should be fast)
**Turkish Get Ups - use a PLATE not a DB

Mon. Dec 17

Dynamic Warm Up

3 Rounds of:

6 Tricep Push Downs
AMRAP Box Jumps in 30 seconds
5 Pull Ups****
5 Floor Press (65+ pounds)
AMRAP Box Jumps in 30 seconds
6 DB Bent Over Row (both arms at same time)

****If you can do 5 or more try weighted pull ups! Place a 5-10# DB between your feet.

Abs:
12 to 1
Leg Raises
In/Outs
Butterfly Sit Ups
Streamline Crunches

Fri. Dec 14

Dynamic Warm Up

3 x 3 Heavy Bench

AMRAP 10 Minutes
6 "Curtis P's" (Video) - Comfortable weight
8 Bent Over Flys w/ DB
10 Butterfly Sit Ups

 Rest 2 Minutes

3 x 3 Medium-Light to Medium Bench

AMRAP 10 Minutes
6 Cleans
8 Bent Over Flys w/ DB
10 Regular Sit Ups

Rest 2 Minutes

3 x 3 Heavy Bench

Thurs. Dec 13

Sprinters:

Dynamic Warm Up

3 x through

7 Fast Tuck Jumps
1 Minute Rest
6 Streamline Jumps
1 Minute Rest
5 Deep Squat Jumps
1 Minuet Rest

Workout:

Run 1 Lap
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 2 Laps
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 3 Laps
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 2 Laps
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 1 Lap

**Back Squats should be light to medium weight.  SLOW descend to 90 degrees, EXPLODE on the way up.
**Jumping Pull Ups - jump to pull up posistion, SLOW descend, control yourself.  You should release your grip after each one. 

Wed. Dec 12

Non-Sprinters:

Dynamic Warm Up

3 Rounds of:

5 Box Jumps
6 Lat Pull Downs
10 Dynamic Squats (no weight)
12 Machine Rows
[(20sec on/10sec off) x 3] Fast Feet Series

Abs:
4 Rounds of:
25 Butterfly Sit Ups
50 regular Sit Ups
1 Minute Flutter Kick

Tues. Dec 11

Sprinters:

Dynamic Warm Up

Hall Sprints

Workout:
3 Rounds of:

5 Box Jumps
6 Lat Pull Downs
10 Dynamic Squats (no weight)
12 Machine Rows
[(20sec on/10sec off) x 3] Fast Feet Series

Abs:
4 Rounds of:
25 Butterfly Sit Ups
50 regular Sit Ups
1 Minute Flutter Kick

Mon. Dec 10

All:
Dynamic Warm Up

20 Rounds (partners):
*Each partner will end up doing 10 rounds a piece: 1 Partner completes a round while the other rests.

3 Thrusters (55-65#)
4 Bar Burpees
5 Toe Touches
6 Squat Jumps

Abs

Fri. Dec 7

Sprinters:
 20 sec on/10 sec off x 6 of each exercise (light weight, fast reps)

DL with DB
Back Squats
Fly Pulls with Band
Alternating Lunges
Tricep Extensions


Non Sprinters:

4 Rounds of:
5 Pull Ups
10 Back Squats (heavy)
15 SDHP (heavy)
20 HRPU + Supermans (10 of each)

Thurs. Dec 6

Sprinters:

Dynamic Warm Up

Explosive jumps
Reaction Drills

WOD:

4 Rounds of:
5 Pull Ups
10 Floor Press @ 55#
15 Goblet Squats
25 Jump n Reach

Abs

Tues. Dec 4/Wed. Dec 5

Sprinters: All
Non-Sprinters: Dynamic Warm Up, WOD, Abs

Dynamic Warm Up

Hallway Sprints

WOD:

Circuit: You have 30 seconds to complete each exercise

3 Rounds of:
Station 1: 5 Box Jumps
Rest 1 Minute
Station 2: 10 Thrusters (50-60#)
Rest 1 Minute
Station 3: AMRAP K2E or T2B
Rest 1 Minute
Station 4: 10 Bi Curl to Push Press (10-15#)
Rest 1 Minute

Abs

Mon. Dec 3

Dynamic Warm Up

Sprinters:

10-5-10-5-10

DB Bench

One Arm Row

Dynamic Squat w/ MB (behind head)

Lunges (each)

1 x 100 Flutter Kicks (4ct)

Non-Sprinters:

AMRAP 5 Minutes

5 Turkish Get Ups (switch each round)

5 Box Jumps

Rest 2 Min.

Max. Effort Bench @ 75%

Rest 2 Min.

AMRAP 5 Minutes

5 KB/DB Swings

5 Fly Pulls w/ Band (switch each round)

1 x 100 Flutter Kicks (4ct) 

Fri. Nov 30

Dynamic Warm Up

Partner WOD
40 MB Push Ups
40 Wall Balls
40 Russian Twists
40 Prisoner Squats
200 yard Run

*one person does work at a time.
*each persons needs to complete 40 reps of each exercise

Thurs. Nov 29

Dynamic Warm Up

AMRAP 5 Minutes

5 Turkish Get Ups (switch each round)

5 Box Jumps

Rest 2 Min.

Max. Effort Bench @ 75%

Rest 2 Min.

AMRAP 5 Minutes

5 KB/DB Swings

5 Fly Pulls w/ Band (switch each round)

Tues. Nov27/Wed. Nov 28

Dynamic Warm Up

AMRAP 12 Minutes

5 Ground to OH
8 Burpee Tuck Jumps
12 (total) Lunges (rack bar in Front Squat position)

Bench Abs:
3 x 20 each

In/Outs
90 degrees
Right Side
Left Side
Leg Raises
Crunchy Frog

Mon. Nov 26

Dynamic Warm Up

4 Rounds of
30 seconds to complete each round

10 Hand Release Push Ups
15 Air Squats (LOW!)
10 Sit Ups
30 Second Jumping Jacks

Then:
30 seconds on
Crunches
Streamline Crunches
Toe Touches
Leg Raises
30 Seconds Rest

30 seconds on
Right Side
Left Side
Bicycles
Penguins
30 seconds Rest

30 seconds on
Regualr Sit Ups
In/Outs
V-Ups
Choice

Fri. Nov 23

In Honor of Thanksgiving...

Dynamic Warm Up

3 Rounds of

H – Hand release push ups, 5

A – Air squats, 10

P – Pull ups, 5

P – Plyo jumps, 10

Y – Y’s, T’s, I’s, 5 (total)

AMRAP 18 Minutes of

T – Turkish get ups, 10 (total)

U – Unbroken wall ball, 20

R – Russian twists, 30

K – Kettle bell swings, 10

E – Elbow to knee sit ups, 20

Y – You Pick: 30 Cleans @ 65#, 30 Deadlift @ 85#, or 30 Thrusters @ 55#

Abs: 10-20-30-20-10

D – Dead Bug (Video)

A – Alternating leg raises

Y – Your choice

Wed. Nov 21

Dynamic Stretch

10-20-30-20-10

Sumo Deadlift Highpull (SDHP...45#)
Dynamic Squats
Bench (medium weight)
Super mans

Abs:
8 x 25 choice

Mon. Nov 19

Dynamic Stretch

Then:
4 Rounds of

200 Meter Run OR 20 Double Unders
(Meghan: DU's have to be consecutive)
8 Push Press (45# bar)
8 Lunges (total) with bar across back
50 Meter Famer's Walk with 20# DB in each hand

Abs:
16-14-12-10-8-6-4-2 of each

Regular Sit Ups
Alternating Leg Raises (hands behind head)
Streamline Sit Ups (arms in streamline)

Tues. Oct 2

Sprinters

Dynamic Warm Up
Wind Sprints

XF: For Time!
50 Plyo Jumps
40 Jump Ropes
30 Push Ups
20 sec "L" Hang
10 Pull Ups
20 sec "L" Hang
30 Push Ups
40 Jump Ropes
50 Plyo Jumps

MB Circuit
Stretch

Mon. Oct 1

Sprinters: Power

12-10-8-5

Back Squats
FT One Arm Rows
MB Leg Curls
Band "T" Raise
Ground to OH

Fri. Sept 28/Mon. Oct 1

Group 1: XF

AMRAP 22 Minutes

10 DB Swings
9 One Leg Squats (each)
8 Pull Ups
7 Streamline Jumps
6 Push Ups + 10 sec hold


Grouip 2: Power

3 x 10

Goblet Squats
Back Extensions
Glute Ham Machine
90 degree Shoulder Rotation
Cleans


Sprinters:
Power

15-10-5

SLDL
Fly Pulls
TKEs
Bench
Side Bench Jumps

Tues. Sept 25

Sprinters: XF

Dynamic Watm Up
Sprints

AMRAP 22 Minutes

10 KB/DB Swings
9 One Leg Squats (each)
8 Pull Ups
7 Streamline Jumps
6 Push Ups + 10 Sec Hold

MB Routine
Static Stretch

Mon. Sept 24/Wed. Sept 25

Non-Sprinters:
Group 1: XF
5 Rounds of

20 Donkey Kicks
25 yard Sprint
7 Dips
10 MB Chest Pass
14 MB Hand Step Ups w/ Knee Raise

Group 2: Power
10-8-6-3

RDLs
DB Push Press (light)
Leg Extensions
DB Flys
Fast Feet Series


Sprinters: Power
3 x 10
Goblet Squats
Back Extensions
Glute Ham Machine
5 Point Shoulders
Hang Cleans

Thurs. Sept 20

Sprinters:
Dynamic Warm Up
Jump Series

5 Rounds of

20 Doneky Kicks
25 yard Sprint
7 Dips
10 MB CHes Pass
14 MB Hand Step Ups w/ Knee to Elbow (3 sec hold)

MB routine
Stretching

Wed. Sept 19/Fri. Sept 21

Group 1: XF
AMRAP 25 Minutes

25 yd Bear Crawl
8 Burpees
20 (total) Mountain Climbers
Jog Easy Back (every other one backwards)


Group 2: Power
4 x 6

Overhead (OH) Squats
Lat Pull Downs
Flamingos
Horizontal ITs
SDHP

Tues. Sept 18

Sprinters

Dynamic Warm Ups
Hallway Sprints

AMRAP 25 Minutes

25 yard Bear Crawl
8 Burpees
20 Mountain Climbers (total)
Jog Easy back to Start

MB Routine
Static Stretching

Fri. Sept 14/Mon. Sept 17

Group 1: XF
4 Rounds of

5 Box Jumps
5 Chin Ups
5 Turkish Get Ups (each arm)
5 Broad Jumps

Group 2/Sprinters:
12-8-5

Straight Leg Deadlifts (SLDL)
One Arm Swim Pull
TKE's (band)
Tri Push Downs
DB/MB Jump Squats

Thurs. Sept 13

Sprinters:

Dynamic Warm Up
Jog Arena
Jumps/Hops

4 Rounds of
5 Box Jumps
5 Chin Ups
5 Turkish Get Ups (each arm)
5 Broad Jumps

MB Routine
Stretch

Tues. Sept 11

Sprinters:

Dynamic Warm Up
Ladder Drills
Wind Sprints

AMRAP 20 Mintues
5 Pull Ups
10 Split Squats (each)
15 Push Ups
20 Air Squats

MB Routine
Static Stretch

Mon. Sept 10/Wed. Sept 12

Dynamic Warm Up

Group 1: XF
AMRAP 20 Minutes
- 5 Pull ups
- 10 Split Squats (each leg)
- 15 Push Ups
- 20 Air Squats

Group 2 & Sprinters: Power
10-6-4
- Back Squat
- One Arm Row
- Plyo/Physio Ball Leg Curls
- Ys, Ts, As, on Incline Bench or Ball
- Thrusters

Abs

Fri. Sept 7

All:

Dynamic Warm Up

Navy Seal Test:
- 2 minutes Pull Ups
- 2 minutes Rest
- 2 minutes Push Ups
- 2 minutes Rest
- 2 minutes Sit Ups
- 5 minutes Rest
- Run 1.5 miles
- 10 minutes Rest
- 500 yard Swim

Wed. Sept 5/Thurs. Sept 6

Non-Sprinters (Wed)/Sprinters (Thurs)
Max Power Day #1

Max Bench
Max Back Squat
Max RDL

Week of August 27

OFF Week!

Good Luck with your classes on your first week DU Swimmers!!!

Thurs. Aug 23/Fri. Aug 24

Group 1:

Run 600M
25 Feet Walking Lunges
20 Sit Ups
15 Mt Climbers
10 Burpees
20 Feet Walking Lunges
15 Sit Ups
10 Mt Climbers
5 Burpees
Run 200 M

Group 2:
3 x 8

OH Squat
SDHP
Lat Pull Downs
One Arm Row

Mon. Aug 20/Tues. Aug 21

This week will be a Recovery week, followed by a week off starting Aug 27.

Group 1:
5 Min Run
5 Push Ups
10 Dips
15 Sit Ups
3 Min Run
5 Push Ups
10 Dips
15 Sit Ups
1 Min Run
5 Push Ups
10 Dips
15 Sit Ups

Group 2:
3 x 10

Bench
Back Squat + Alternating Lunge (total)
SLDL

Thurs. Aug 16/Fri Aug. 17

Dive In:
Dynamic Stretch
Y's, T's, A's on physio ball
2 Min Jump Rope
5 Minute Easy Jog

Main Set:
Group 1:

5 Pull Ups**, 10 Push Ups, 15 Air Squats, 20 Mt Climbers, 25 Sit Ups
Run 200 M
10 Pull Ups, 15 Push Ups, 20 Air Squats, 25 Mt Climbers, 5 Sit Ups
Run 400 M
15 Pull Ups, 20 Push Ups, 25 Air Squats, 5 Mt Climbers, 10 Sit Ups
Run 600 M
20 Pull Ups, 25 Push Ups, 5 Air Squats, 10 Mt Climbers, 15 Sit Ups
Run 800 M
25 Pull Ups, 5 Push Ups, 10 Air Squats, 15 Mt Climbers, 20 Sit Ups
Sprint 200 M

**You may alternate rounds with regular pull ups and bench pull ups.

Group 2:
21-15-9
Do as couplets.
->Complete 21-15-9 of first two exercises, then move on to next two.

-Thrusters
-KB Swings
*Leg Extensions
*Box Jumps
^Lat Pull Downs
^Choice Row

Warm Down:
45 sec on/15 off

Front Plank
Knees to Elbow Plank
Right Side Plank
Knees to Chest Plank
Left Side Plank
Hands on MB Plank 

Mon. Aug 13/Tues. Aug 14

Dive In:
Group 1:
Dynamic Stretch
1000 yards Mix it Up

Group 2:
Dynamic Stretch
Shoulder Band Work
3-5 Minute Cardio

Main Set:
Group 1:
Water XF!

3 Rounds of:

*Lunge length of pool
*Air Squats for 30 sec.
*Swim 4 x 100 @ 1:45 Rd 1 - descend starting at 1:18
- @ 1:40 Rd 2 - descend starting at 1:16
- @ 1:35 Rd 3 - descend starting at 1:14
---Once you swim 100, hop out & Air Squat remainder of time, hop back in & swim next 100
*2 Rounds of:
- 10 Muscle Ups in pool
- 2 x 50 @ 40 Pull
- 100 Fly Kick on Back
- 50 @ 50 Pull
- 100 Easy
Repeat!

Group 2:
16-12-8-4-2 to heavy!

One Arm Swim Pull
Front Raises
Goblet Squats
Side Lunges (total)
DB One Arm Cleans (total)
Supermans (hold for 3 count)

Warn Down:
15 to 1
Alternating Leg Raises
Figure 4's (R & L)
Roll Up/V Up
Crunches

Static Stretching

Thurs. Aug 9/Fri. Aug 10

Dive In:
Dynamic Stretch
Shoulder Abduction/Adduction with a band
Jump Rope/Jumping Jacks 4 x 30 on/10 off

Main Set:
Group 1:

50 Box Jumps
50 Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows (tuck jumps)
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope (double unders if you can)

You must finish one exercise before you begin the next.

Group 2:
20-14-8

Choice Squat
Back Extension on Physio Ball
SLDL
Inlcine DB Row **
SDHP

**Lay chest down on incline bench, DB in each hand, perform a row, squeeze shoulder blades.
Warm Down:

25 Regular Crunches
45 Toe Touches
65 Legs at 90
85 Roll Up/V Up Combo
100 Figure 4's (total R and L)

Mon. Aug 6/Tues. Aug 7

Dive In:
Dynamic Stretch
Shoulders
5 Min Choice Cardio

Main Set:
Group 1:
Run 1 Mile
8 Rounds of
- 5 Squat to Planks (Video) - quick as possible!
- 10 Knees to Elbows
- 15 Mt. Climbers
Run 1 Mile

Group 2:
6-12-6-18

Tricep Push Downs
Russian DL
Step Ups w/ Wt
Bent Over Flys
Ground to OH (Video)

Warm Down:
3x through:
25 In/Outs
25 Legs at 90 Degrees
25 Streamline Crunches
25 Crunchy Frog
25 Right Side
25 Left Side
25 Leg Raises

Thurs. Aug 2/Fri. Aug 3

Dive In:
5 Minute Cardio
Ys, Ts, A, on Incline Bench or Physio Ball

Main Set:
Group 1:

Run 600 M
30 Jump & Reach
20 Flamingos (total)
10 Pull Ups
28 Jump & Reach
18 Flamingos
8 Pull Ups
26 Jump & Reach
16 Flamingos
6 Pull Ups
24 Jump & Reach
14 Flamingos
4 Pull Ups
22 Jump & Reach
12 Flamingos
2 Pull Ups
Run 600 M

Group 2:
20-14-8

Leg Extension
Squat
KB Swings
One Arm KB Row

Warm Down:
10 to 1
Streamline Sit Ups
Regular Sit Ups
Toe Touches
Leg Raises

Mon. July 30/Tues. July 31

Dive In:
- Dynamic Stretch
- Shoulders: 3 x 8
---Ys, Ts, As on physio ball (3 sec hold each one)
-5 Minute Jog

Maine Set:
Group 1:
5 Rounds

10 Thrusters (comfortable weight - same each round)
25 yard Walking Lunges
10 Burpees
25 yard Frog Hop

Group 2:
10-5-10-5-10

Front Squat
One Leg Eccentric Squat (each)**
Tricep Extension
Fly Pulls (on lat machine)
Cleans

**Start by standing on bench/box jump, lower yourself into a one leg squat (count to 5 on your descend, explode up to start position, repeat)

Warm Down:
45 sec on/15 off

Front Plank
Knees to Elbow Plank
Right Side Plank
Knees to Chest Plank
Left Side Plank
Hands on MB Plank

Thurs. July 26/Fri. July 27

Group 1:

Run an easy 2 miles

Group 2:
2 x 10

Lunges
Lat Pull Downs
Box Jumps

Mon. July 23/Tues. July 24

Recovery Week!

Group 1:
AMRAP 12 Minutes

Run 200 M
5 Burpees
10 Split Squats
15 Swim Pulls w/ band
20 Sit Ups

Group 2:
3 x 8
Light to Medium Weight

Shoulders
- Lateral thumbs up
- Lateral thumbs down
- Front thumbs up
- Front thumbs down
- Bent over flys (3 sec hold)

OH Squat
SLDL
Lawn Mower Row (each arm)

Thurs. July 19/Fri. July 20

Dive In:
5 Minute Cardio
3 x 8 Shoulders
- Front
- Lateral
- Thumbs Up
- Thumbs Down
- Bent Over Fly

Main Set:
Group 1:
Run 800 M
Tabata Squats (4 x 6 @ 20 seconds on/10 sec off)
Tabata Dips
Tabata Sit Ups
Run 600 M
Tabata Squats
Tabata Dips
Tabata Sit Ups
Run 400 M
Tabata Squats
Tabata Dips
Tabata Sit Ups
Run 200 M
Tabata Squats
Tabata Dips
Tabata Sit Ups

Group 2:
18-14-8
Increase weight as you go

One Arm DB Snatch (total)
One Arm Machine Row
Flamingos (total)***
Back Squat

***Stand straight up, keeping legs straight, bend over and liftt Right leg off ground behind you, pick up MB, reverse process and set MB back down, repeat with Left leg (work on balance!)

Warm Down:
10 x 25 Choice Upper Abs
Rest 1 Minute
10 x 25 Choice Lower Abs

Mon. July 16/Tues. July 17

Dive In:
5 Minute Cardio
10 Pull Ups
20 Dynamic Squats
30 Sit Ups

Main Set:
Group 1:
AMRAP 25 Minutes

Run 200 M
5 Burpees
5 Turkish Get Ups (each)
5 Box Jumps

Group 2:
4 x 10

DB Jump Squats
DB Lunges
One Arm DB/KB Swings
Lat Pull Downs
SDHP

Warm Down:
45 On/15 Off

Regular Sit Ups
Streamline Crunches
Toe Touches
Slow Scissors
Alternating V-Ups
Figure 4 Right
Figure 4 Left
6 Inches (Flutter kicks)

Thurs. July 12/Fri. July 13

Dive In:
Dynamic Stretch
5 Minute Jog
2 Minute Jump Rope
1 Minute Sit Ups

Main Set:
Group 1:

AMRAP 30 Minutes
4 Hand Release Push ups (Video)
6 Toes to Bar
8 Pull ups
10 Jump Squats
Run 400 M

Group 2:
5-8-11-8-5
Increase wight as you go

DB Clean
DB/KB Swing
Skull Crushers
Tri Kickbacks
Choice Squat (one leg or regular)

Warm Down:
6x Max Plank Hold
- 2 Front, Right, Left

Mon. July 9/Tues. July 10

Dive In:
3 Rounds of:
Jog 2 laps
30 Jumping Jacks
10 Split Squats
3 x 8 Shoulder Exercise (switch each round)

Main Set:
Group 1:
100 Push Ups
100 Pull Ups
100 Air Squats
100 Sit Ups
**May complete in any combination, as long as you complete 100 reps of each exercise.

Group 2:
15-12-10

Straight Leg Deadlift
One Arm Swim Pull (on lat machine)
5 Sec Descend Squat (bar on back)
Machine Row
 Side Lunges w/ bar or DB (Video)

Warm Down:
15 to 1
Scissors
R Figure 4
L Figure 4
Toe Touches
Penguins

Thurs. July 5/Fri.July 6

Warm Up:
3 Rounds of
1 Min Jump Rope
3 x 8 Shoulders
- Abduction
- Aduction
50 Sit Ups

Main Set:
Group 1:

5 Rounds of

10 Wall Ball
12 Toes to Bar
200 M Run

Group 2:
5 x 7
Increase weight as you go

Lat Pull Downs
Tricep Extensions
KB/DB Swings
SDHP
One Leg Squats w/ a 5 sec decent
- Lower yourself in 5 seconds, then explosive upward movement

Warm Down:
3 x
50 Front Physio Ball Abs
50 Side to Side Physio Ball Abs

20 Leg Raises on Bench

Mon. July 2/Tues. July 3

Dive In:
3 x 8 Shoulders on Physio Ball
- 2.5-5 lbs if you can
Y's, T's, A's
Supermans (Hold for 3 sec count)
Row & Rotate (Video)

Main Set:
Group 1:

5 Rounds of:
100 ft bear crawl (up and back...4 x 25 ft) (Video)
100 ft broad jumps (4 x 25 ft)
- Every 5 broad jumps, do 3 Burpees


Group 2:

15-10-5-3-2
Increase weight as you go.

Ground to Overhead (Video)
Pull Ups
Step Ups w/ Knee Raise & Wt
One Leg Squats on Box w/ Wt

Warm Down:
10 to 1
Streamline Crunches
Alternating V-Ups
Leg Raises
Regular Sit Ups

Thurs. June 28/Fri. June 29

Group 1:

2 Rounds of
5 Pull Ups
10 Push Ups
15 Air Squats
Max Plank Hold
25 Sit Ups

Group 2:
3 x 10 Light Weight

Bench
Squat
Russian Deadlift

Mon. June 25/Tues. June 26

Recovery Week!

Group 1:
Jog 3 Laps
10 Push Ups
10 Split Squats
20 Sit Ups
Jog 2 Laps
10 Push Ups
10 Split Squats
20 Sit Ups
Jog 1 Lap
10 Push Ups
10 Split Squats
20 Sit Ups

Group 2:
3 x 10 Light Weight
Lat Pull Downs
Fly Pulls w Band
Lunges w Wt
Step Ups (no wt)
Thrusters

Abs:
Your Choice 8 x 25 of each

Thurs. June 21/Fri. June 22

Dive In:
3 Rounds of
1 Minute Jump Rope
8 Broad Jumps
6 Spiderman Push Ups (Video)
Skip Back to Jump Rope (High Knees)

Group 1:
AMRAP 30 Minutes
20 Bench Pull Ups
30 Wall Balls
40 Dips (10 w/ Bent Legs + 10 w/ Straight Legs)
50 Air Goblet Squats
Run 3 Laps

Group 2:
10-5-7-5-10
Turkish Get Ups (each arm) (Video)
DB Snatch (total)
Knees to Elbows (Video)
Front Squats

Warm Down:
45 Sec On/15 Sec Off
Planks:
- 2 Right
- 2 Left
- 2 Front
- 2 Alternating Leg Lifts (arms do not move - alternate lifting R foot off ground, then L foot)
- 2 R Arm/L Leg (alternating supermans but in plank form - keep arm/leg off ground entire 45s)
- 2 L Arm/R Leg

Mon. June 18/Tues. June 19

Dive In:
3 x 10 Shoulder Circuit

Main Set:
Group 1:
15 Burpees
25 Mt. Climbers
Run 5K - after each mile complete 15 Burpees + 25 Mt. Climbers

Group 2:
18-12-7
Increase Weight as You Go

MB Jump Squats
MB OH Squats
Back Squat
MB Slams
MB Tricep Extension
One Arm Row

Warm Down:
26 of Each

In/Outs
Forward Bicycles
Reverse Bicycles
Crunchy Frog
Cross Leg Sit Up
Roll Up/V Up
Single Leg Toe Touch
Heals to Heaven
Slow Scissors
Right Oblique
Left Oblique
Mason Twists

Freestyle: The Basics

Thurs. June 14/Fri.June 15

Dive In:
2 Rounds

Run 2 Laps (400M)
25 Ft. Walking Lunge
30 Jumping Jacks

Main Set:
Group 1: Tabata 2 Rounds
20 Seconds On/10 Seconds Off, 6 times for each exercise

Pull Ups
Split Squats
MB X's
Bench Pull Ups
Famingos (3 each leg)
Superman Hold

Group 2:
10-12-14

Deadlift
Clean
SDHP (Sumo Deadlift High Pull)
One Arm Tri Push Down

Warm Down:

15 to 1
Leg Raises
Alternating V-Ups
In/Outs
R Oblique
L Oblique
Crunches

Mon. June 11/Tues. June 12

Dive In:
3 Rounds

3 x 5 Y's, T's, A's on Physio Ball
30 Jumping Jacks
30 Sit Ups

Main Set:
Group 1:

Run 800 M
6 Rounds of
- 1 Minute of 5 Push Ups + 5 Dips
- 1 Minute of 5 Tuck Jumps + 10 Air Squats
- 1 Minute Pull Up Hold
- 1 Minute Plank (2 R, 2 L, 2 F)
- 1 Minute Rest
Run 800 M

Group 2:
14-10-7-4

Incline Bench
Bi Curls
Thrusters
One Arm Swim Pulls (Lat Machine - keep arm straight!)
OH Walking Lunges

Warm Down:
50 Seconds On/10 Seconds Off

Figure 4 Right
Figure 4 Left
Toe Touches
Bicycles
Alternating Supermans
Supermans
Right Leg Out
Left Leg Out
Sit Ups
Roll Up/V Up
Right Arm/Left Leg Bird Dogs
Left Arm/Right Leg Bird Dogs

Thurs. June 7/Fri. June 8

Dive In:
Jog 3 Laps
20 Jumping Jacks
AMRAP Pull Ups
Jog 2 Laps

Main Set:
Group 1:
7 Rounds

Sprint Length of Court
5 Star Jumps (go for height! Video)
30 Mt. Climbers
30 Sec. Push Up Hold (elbows at 90 deg)
5 Fast Push Ups
Sprint Back
Rest 1 Minute


Group 2:
10-5-5-10

Increase Weight Each Round

Lat Pull Downs
One Arm KB/DB Swing
Kickbacks
Front Squat
Goblet Squat

Warm Down:
Abs: P90X - 25 of each
In/Outs
Bicycle
Reverse Bicycle
Crunchy Frog
Cross Leg Sit Up
Scissors
Heels to Heaven
Roll Up/V Up
Oblique V Up
Leg Climb
Mason Twist

Mon. June 4/Tues. June 5

Dive In:
3 x 5: Shoulders
Lat Raises
Front Raises
Thumbs Up
Thumbs Down
Arms at 45 degrees from body
Bent Over Flys

Maine Set:
Group 1:

AMRAP 30 Min

50 One leg squats (25 each)
40 MB chest  passes w partner OR Dips
Run 400 M
30 Split Squats (total)
20 Dynamo push ups (Video)
Run 400 M
10 Pull ups

Group 2:

6 Rounds of 5 Reps each
Increase weight each round!

DB jump squats (Explosive!)
Streamline jumps (Explosive!)
One arm DB Snatch (Video)
Fly Pulls w band

Warm Down:
Abs: 10-1
Streamline Crunches
Rope Climbs
Sit Ups
Leg Raises

Thurs. May 31/Fri. June 1

Recovery

Group 1:

3 Rounds
3 Box Jumps
5 Push Ups
7 Dynamic Squats
Run 200 M

Group 2:

3 x 5
Bench
Deadlift
Choice Squat

Tues. May 29

Recovery

6-4-2 (light to medium weight)

Lat Pull Downs
MB Goblet Squats
Tricep Push Downs
DB Lunges
Cleans

Mon. May 28

Wishing our Duquesne Swimming family and friends a happy and safe Memorial Day Weekend!!

The remaining CrossFits for the week will be recovery! Enjoy!

Thurs. May 24/Fri. May 25

Group 1:

3 Rounds of (1-4)

1. 25 wall ball (fast as possible – quick reactions, but good form!)
2. 3 rounds of:
- 5 pull ups
- 10 push ups
- 15 jump squats (Weight?? How tough are you?)
3. 25 wall ball (fast as possible)
4. Rest 0:30-1 Min.


Group 2:

12-10-8-6-4-2

One Arm Row
One Arm KB swing
OH Lunges
Back Squat
Thrusters


All: Abs
10 -1
Streamline Crunches
Rope Climb
Regular Sit Ups
Slow Scissors

Mon. May 21/Tues. May 22

Group 1: 2x through

50 Sit Ups

40 Split Squats

30 Push Ups

20 Side-to-Side Right Leg Hops (total – hope over a line)

10 Pull Ups

Run 800M

10 Pull Ups

20 Side-to-Side Left Leg Hops (total – hope over a line)

30 Dynamic Squats

40 Burpees (optional push up)

50 Leg Raises

Group 2:

21-15-9

Cleans

Bench

SLDL

Front Squat

Toes to Bar

Thurs. May 17/Fri. May 18

Group 1:

Run 200 M
7 KB Swings
7 Pull Ups
Run 400 M
14 KB Swings
14 Pull Ups
Run 600 M
28 KB Swings
28 Pull-ups
Run 800M


Group 2:

5-10-15-5-15-10-5

Tri Kickbacks
Wide-Grip Machine Row
Thrusters
Dynamic Squats
Upright Row

Dave's alternative Monday workout

Run 400 m
2 minutes of each

1. Vasa (substitute cords for vasa when needed)
2. Wall-Ball (16 lbs)
3. Box Jumps (24 in)
4. Push-ups

Run 800 m
1:30 of each/Same as Above (start at #2, finish at #1)

Run 1200 m
1:00 of each (start at #3, finish at #2)\

Run 1600 m
:30 of each (start at #4, finish at # 3)

Cool down 400 m walk

Mon. May 14/Tues. May 15

Group 1:

Warm Up:
3 x through
5 Tuck Jumps into 50 yard Sprint @ 2 Min.

Main Workout: (you will need a partner or a wall)
AMRAP 20 Minutes
10 Wall balls (each partner) - Minimum 15lbs
10 Box Jumps
125 Jump Ropes

Then:
50 Sit Ups
10 Knees to Elbows (Video)
25 Sit Ups
10 Toes to Bar (same as above but toes to the bar)


Group 2:
20-15-10-5

One Leg Squats on Box (each - HEEL points to ground NOT toe)
Goblet Squats
Sumo Deadlift High-pull (SDHP)
Lat Pull Downs
Back Extension on Physio Ball

Thurs. May 10/Fri. May 11

Group 1:

5 Rounds
Run 25 Yards x 4 (Shuttle Run)
6 Overhead Jump Squats w/ plate or DB (arms in streamline - explosive!)
25 Regular Sit Ups
6 Jump Squats w/ DBs (one in each hand by side - explosive!)
25 Leg raises (Slow!!)

Group 2:

18-12-8-6

DB One Arm Cleans (total)
Tricep Extensions
Right Arm Fly Pulls (finish stroke!)
DB OH Lunges (total)
Dips w/ feet up
Left Arm Fly Pulls (finish stroke!)

Ab Ripper X:
25 In/Out
25 Bicycle
25 Reverse Bicycle
25 Crunchy Frog
25 Cross Leg Sit Up
25 Roll Up/V Up
25 Heels to Heaven
25 Right Leg Toe Touch
25 Left Leg Toe Touch
25 Right Oblique Crunch
25 Left Oblique Crunch
50 Mason Twists

Mon. May 7/Tues. May 8

Group 1:

AMRAP 25 Min

9 Prison Cell Push Ups***
6 Wall Facing Squats (form)
3 Med Ball Slams
25 Yard Frog Hop
***Prison Cell Demo

Group 2:

21-15-9

Incline Bench
Russian Deadlift
Squat

Thurs. May 3/Fri. May 4

Group 1:

Run 5K (3.1 miles)

Group 2:

10-8-6-4-2
Machine Row
Fly Pulls
Goblet Squat w/ Bar + wt
Box Jumps
Deadlift
Back Extension on Physio Ball

Mon. April 30/Tues. May 1

Group 1:

42 Wall balls

21 KB/DB Swings

AMRAP Pull Ups

30 Wall balls

15 KB/DB Swings

AMRAP Pull Ups

18 Wall balls
9 KB/DB Swings

AMRAP Pull Ups

Group 2:

12-9-6-3

Cleans

OH Walking Lunges

Kickbacks

Hammer Curls (Bi Curl where flat end of DB touches shoulder)