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