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)

Thurs. April 26/Fri. April 27

Group 1:

AMRAP 12 Min
Run 200 M
5 Burpees
5 Turkish Get-Ups (each arm)

Group 2:

4-8-12 (medium)
Back Squat
SDHP
Incline DB Bench

Mon. April 23/Tues. April 24

Recovery Week!

Group 1:

3 Rounds
6, 4, 2 Pull Ups
8, 6, 4 Push Ups
12, 10, 8 Air Squats


Group 2:

8-6-4 (light to medium weight)
Fly Pulls (w/ band)
OH Squats
Push Press
One Leg Squats on Box

Thurs. April 19/ Fri. April 20

Group 1:

AMRAP 25 Min.

5 Frog Hops
10 Walking Lunges (each leg)
15 Knees to Elbow Planks
10 Broad Jumps
5 Turkish Get Ups (each arm)

Group 2:

12-9-6-3 to heavy

Lat Pull Down
Thrusters
Lawn Mower Row (each arm)
Bench Pull Ups (heals on box - off ground)

ALL: Abs
45 sec on/15 sec off

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

Mon. April 16/Tues. April 17

Group 1:

10 to 1

Run Laps (only on rounds 10, 5, 1)
Burpees
Wall Balls

Group 2:
8-6-4 to heavy

Bench
SLDL
Pull Ups
Machine Row

Thurs. April 12/Fri. April 13

Group 1:

Run 4 Laps
7 Rounds of:
7 Plyo Jumps
14 (total) Split Squats
Run 4 Laps


Group 2:

20-14-8

Lateral Raises
DB Swings
SDHP
One Leg Squat w/ weight (each leg)


ALL: Abs

Tues. April 10

Water XF

4 Rounds: IMO by Round

100 Swim
8 Dips
75 Swim Strong
10 Air Squats
50 Swim
8 Muscle Ups
25 Fast Swim
10 Dynamic Squats

Mon. April 9

3 Rounds

8 Front Squats
AMRAP x 2 = Pull Ups (no band)****
8 Deadlifts
# Total Pull Ups + 20 = Toe Touches w/ plate
8 Thrusters
# Toe Touches - 15 = Push Ups


****Do as many pull ups as possible, multiple by 2 to get total reps, then finish the set (ex: 4 AMRAP pull ups X 2 = 8 total pull ups....you would have 4 additional pull ups to complete the set)

Thurs. April 5/Fri. April 6

Group 1: You will need an area to run sprints (field, park, etc)

100 yard sprint (~20 sec if you do not have markings)
20 Lunges (total) - arms in streamline position
80 yard sprint (~16 sec)
20 Split Squats
60 yard sprint (~12 sec)
10 Tuck Jumps
Rest 30 seconds

40 yard sprint (~8 sec)
15 Burpees - NO Push Ups
20 yard sprint (~ 4sec)
15 yard Frog Hops (or 10 reps)
40 yard sprint (~8 sec)
15 Dips
Rest 30 seconds

60 yard sprint (~12 sec)
10 squat jumps
80 yard sprint (~16 sec)
10 Streamline Jumps
100 yard sprint (~20 sec)
40 Mt. Climbers (total)


Group 2:

15-12-9-6-3

Right Arm Row
Left Arm Row
Machine Row
MB Squats (hold at chest)
Push Jerk (like a thruster, but NOT a deep squat - small DIP and push press)


ALL Abs: 2 times through

25 Right Oblique (P90X version)
25 Left Oblique (P90X version)
25 Right Figure 4
25 Left Figure 4
25 Scissors
25 Heals to Heaven
25 Toe Touches
25 Roll Up/V Up combo

Mon. Arpil 2/Tues. April 3

Group 1:

Run 5 Laps
15 Burpees
10 Streamline Jumps
5 Mt Climbers
Run 4 Laps
10 Burpees
5 Streamline Jumps
15 Mt Climbers
Run 3 Laps
5 Burpees
15 Streamline Jumps
10 Mt Climbers...
...Down to 1 Lap

Group 2:
3 x 10

DB Bench
Pull Ups
Goblet Squats
Lunges (each)

ALL: abs