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)