Wed. Jan 25/Feb 1

Group 1:Power
WarmUp:
3 x 5
Front Raises
Lat Raises
Rotation

Then:
14-10-6-2

DB Bench
Lawn Mower Rows
MB Jump Squats
Cleans


Group 2: XF
Warm Up:
2x
AMRAP Pull Ups
10 Dynamic Squats

Then:
4 Rds

5 Tuck Jumps
Sprint Hallway
10 Hand Release Push Ups
Skip Hallway
7 Jump Squats
Sprint Hallway
Run Backwards
Rest 1 minute

Mon. Jan 23/Jan 30

Group 1: XF
AMRAP 25 Minutes

Run 2 Laps
8 Burpees
10 Box Jumps
Run 4 Laps
10 Mt Climbers
8 Dips


Group 2: Power
15-12-9-6

Machine Row
Deadlfit
Bi Curls
Lunges w weight
Lats

Fri. Jan 13/Fri. Jan 20

Group 1: XF

AMRAP 25 Minutes (12 Minutes)

5 Broad Jumps

10 Pull Ups

15 Dynamic Squats

30 Choice Abs

1 Minute Jump Rope

Group 2: Power

21 – 15 – 9

Front Squats

Bench Pull Ups

SDHP

Tri Push Downs

Abs

Wed. Jan 11/Wed. Jan 18

Group 1: Power

8-6-4-2 (to heavy)

Lat Pull Downs

Step up w/ knee raise (each)

Tri extension

Thrusters

Bench Pull Ups

Group 2: XF

AMRAP 20 Minutes

6 Ninja jump pick ups

8 Burpees

10 OH Squat w/ MB

12 Lunge-squat-push press

14 MB X’s (total)

Mon. Jan 9/Mon. Jan 16

Group 1: XF

1 Lap

5 Pull Ups

10 Split Squats

15 Dips

 2Laps

10 Pull Ups

15 Split Squats

5 Dips

 3 Laps

15 Pull Ups

5 Split Squats

10 Dips

 4 Laps

5 Pull Ups

10 Split Squats

15 Dips

Then decrease back to 1 lap...

Group 2: Power

Warm Up:

3 x 8

Front Raises

Lateral Raises

YTML

3 x 10

Bench

Back Squat

SL DL

Fri. Jan 6

15-12-9-6

KB Swings
One Arm Row (KB)
Flamingos
Goblet Squats

Wed. Jan 4

Warm Up:
2 Rounds
10 Jumping jacks
5 Push ups
10 Dynamic squats

Then: 3 Rounds
5 Tuck jumps into sprint @ 1
10 Jump squats
4 x sprint (2 no breath) @ 2
15 Streamline jumps
Sprint w/ start @ 2:30

MB Abs

Mon. Jan 2

Warm up:
3 x 10

Front Raisies
Lat Raises
Flys
YTML

5 Rounds:
5-10-15-20-25
Hammer Curls
Tri Kickbacks
Hand Release Push Ups
DB Rows
SDHP

Abs