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