Friday, August 16

Warmup: 5 min cardio KB Warmup 2 x 10 of each Goblet Squats KB Swings Deadlifts Dead Swings Right Arm Clean Left Arm Clean Right Arm Row Left Arm Row Main: Ten rounds for time of: 7 Burpees 7 Knees to elbows (if you cannot do this, then sub in Bar Twists)

Thursday, August 15

Warmup: 10 min cardio 100 crunches Main: 10 - 20 - 30 - 20 - 10 Back Squats Mountain Climbers (total) Lunges (total) Pushups Groucho Walks (http://www.youtube.com/watch?v=-7pbUg_1VaQ) at each "-" do a 200 Run

Tuesday, August 13

Warmup: 400 Run 3 x 10 of each Bicep Curls Tricep Pushdowns Leg Extensions Walking Lunges Incline Situps Main: 4 rounds of the following 400 Run 30 Box Jumps 30 Wall Ball

Monday, August 12

Warmup:

1 mile run

Main:

12 - 10 - 8 - 6 - 4

Thrusters

Cleans

Pullups

at the end of each round

10 pushups

15 situps

Friday, August 2

Warmup:


5 min cardio

3 x

10 Light Weight Back Squats
10 Jump Squats
10 Box Jumps
5 min fast run

Main:

AMRAP 15 minutes
5 pullups
10 pushups
15 air squats

Thursday, August 1

Warmup:


1 min jump rope
1 min choice ab exercises
1 min jump rope
1 min choice ab exercises
30 sec double unders
30 sec situps
30 sec double unders
30 sec situps

Main:

"Pull Day"

3 x 10 of the following

Seated Row
Straight Leg Dead Lift
Bicep Easy Bar Curl
Upright Row
Pullup
Leg Curl (machine)

Tuesday, July 30

Warmup:

1 mile run

Main:

“Push Day”

3 rounds of 10 reps of the following:

Bench press

Back Squat

Tricep Pushdown

Shoulder Raises (front and side)

Handstand or decline pushup

400 Run or 2 min Row

Monday, July 29

4 Rounds


16/12/8/4

Round of 16 Warmup

Round 12/8/4 Good Form - Increase Weight as Reps Decrease

Bi Choice
Front Squat
High Pull
Seated Row
Thrusters
Split Squat Jumps (w/ weight)

Friday, July 26

"Variety 6 Pack"


Exercises:

1. Pull Ups Bar Twists

2. Pull Ups

3. Burpees

4. Box Jumps

5. Split Squat Jumps (6 on each leg)

6. KB

6 Rounds 6 Reps of Each Exercise AFAP (As fast as possible)

Rest 60 seconds between rounds

Order of Exercises per Round

Round 1) 3 - 2 - 4 - 6 - 1 - 5

Round 2) 5 - 1 - 3 - 4 - 2 - 6

Round 3) 4 - 6 - 2 - 3 - 5 - 1

Round 4) 1 - 3 - 6 - 5 - 4 - 2

Round 5) 3 - 4 - 1 - 2 - 6 - 5

Round 6) 6 - 2 - 5 - 1 - 3 - 4

Thursday, July 25

Part I


For Time:

400 Run
36 KB Swings
12 Push Ups
400 Run
24 KB Swings
24 Push Ups
400 Run
12 KB Swings
36 Push Ups
400 Run

Part II

BT Abs
25 Regular
25 Right
25 Left
25 Resistance

Monday, July 22

Sorry for the delay....post vacation forgetfulness:

5 Rounds of the following reps:


4, 8 , 12, 16, 20 , 24


Squat Jumps

Sit Ups

Pushups

100 Yard Run

Lunges

Mountain Climbers

100 Yard Run

Friday, July 19

Warmup:


5 min cardio

5 min of stretching

Main:

"Hope"

Three rounds of:

Burpees

Cleans

Box jumps

Thrusters

Pull-ups

Rest 1 minute

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Post your score to comments.

Thursday, July 18

Warmup:


5 min jump rope

5 min choice abs



Main:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Bench

Back Squats

High Pull

Do a 200 Run after each odd set

Tuesday, July 16

Warmup:


15 minute cardio

2 x 1 minute of the following

Front Stabilizer

Right Stabilizer

Left Stabilizer



Main:

"Diane"

FOR TIME:

21-15-9 reps of:

Deadlift (use heavier weight)

Handstand/decline push-ups

Monday, July 15

Warmup:


15 minute cardio

2 x 10 of each of the following:

Burpees, Curl, Press

Side to Side Lunge

Seated Row or Upright Row

Main:

"Elizabeth"

FOR TIME:

21-15-9 reps of:

Cleans

Dips (on a bench, a dip bar, or with rings)

Friday, July 12

Warmup:


400 Run

2 rounds of the following:

10 KB Deadlift

10 Right Arm Row

10 Left Arm Row

10 Sit Ups Holding KB Overhead

5 Right Arm Cleans

5 Left Arm Cleans


MAIN:

3 rounds

Run 800m

30 KB swing

30 Pull-ups (or Jumping Pullups)

Thursday, July 11

Warmup:


400 Run

300 Walk

200 Sprint

100 Walk


Main:

24 - 18 - 12 - 6

Back Squats

Jumping Pullups

Bent Over Row

Tricep Kickbacks

Bicep Curl with a Shoulder Press

At the end of each round

20 Frog Hops

20 Box Jumps

20 Vertical Jumps (hit a target on wall)

*Increase weight on each round

Tuesday, July 9

Warmup:

1 mile run or 10 min cardio

3 x 15 – pull up bar ab twists

Main:

Every minute on the minute do 5x burpees

In between sets of burpees knock off as many thrusters as possible

Goal is to hit 100 reps of  thrusters

FOR TIME

Monday, July 8

18-16-14-12 (Meghan...6-4-2-1)

High Pull
Thrusters
Incline Situps (w/weight)
Burpees
Chin Ups

200 Run to begin each round

Friday, July 5

“Lady Liberty”

 

Fun Facts about the Statue of Liberty

 

Dedicated: Oct 28, 1886

Height of statue: 111 ft 6 in

Thickness of waist: 35 ft

Weight of Statue: 450,000 lbs

Thickness of metal: less than 2 pennies

 

WORKOUT:

Warmup:

35 of each of the following:

Dips

Bicep Curls

Air Squats

Situps

Double Unders (or Long Jumps)

 

Main:

 

400 Jog

 

10 Pullups

28 Wall Ball

86 seconds (1 min and 26 seconds) of burpees

 

400 Run

Rest :30 sec

100 sprint

 

111 situps or crunches

 

400 Run

Rest :30

100 sprint

 

86 seconds of burpees

28 Wall ball

10 Pullups

 

100 Sprint

Happy July 4th!

Warmup:

400 yd Run
100 yd High Knees
100 yd Backward run
100 yd build to sprint

"The firecracker"

This workout is based on dates from US conflicts.  A little history lesson and a workout.  Enjoy the 4th of July!!

1776- Our Declaration of Independence
1863- The battle of Gettyburg
1918- The end of WWI
1945- The end of WWII
1953- Cease fire of the Korean War
1975- The end of the Vietnam War

2 rounds of the following (or 30 minutes/take breaks as needed):

18 Junping pull-ups or 9 regular pull-ups
45 Push-ups
53 Frog hops
75 Regular crunches (25 straight leg, 25 prestzel, 25 leg up)
63 Air Squats
76 Jump Rope or 38 Double unders
18 Jumping pull ups or 9 regular pull ups
45 Kettle bell swings
53 Box Jumps
75 Crunches (half on left, half on right side)
63 Walking lunges
76 Jump Rope or 38 Double Unders

Tuesday, July 2

1 mile run

Main:

3 x 10 of each of the following (increase weight on each set)
*combine 20 box jumps before starting new exercise

Bench press
Cleans (or upright row if you are not familiar with cleans)
Straight leg deadlift
Pull-ups
Tricep pushups (http://www.youtube.com/watch?v=CEgzumrUC_E)
3 sets of 21's (Curl the bar half way up 7 times, curl it from the halfway point up 7 times, curl it from the bottom all the way up 7 times.  Don't rest between segments)

Monday, July 1

Warmup:

3x

45 second front plank
45 second right and left side plank
10 right and left one leg squats
25 jumping jacks

Main:

AMRAP 12 minutes

10 burpees
25 Double unders (or 75 jump rope)

Friday, June 28

15 minutes of dynamic stretching

12 minutes cardio as follows:

1 minute walk (10 HR push-ups)
2 minute jog (20 crunches)
3 minute run (30 air squats)
3 minut walk (10 dips)
2 minute jog (20 frog-hops)
1 minute run (30 HR push-ups)

Enjoy the weekend!

Wednesday, June 26

10 minutes of stretching

10 of each light weight for warm-up

Squat
Bench
Dead lift

3 x 3 of above moderate weight.

Monday, June 24

10 minutes stretching

10 pull-ups
10 air-squats
10 dips
50 crunches choice
8 push-ups
8 dead lift (light weight)
8 biceps (choice)
40 second front planks
6 bar pull-ups
6 squat jumps
6 row-kick backs (free weight)
30 second back ext.
4 HR push-ups
4 dead lift.....stretch to floor, bar only
4 bicep curls (choice)
20 crunches

Friday, June 21

Warmup:


400 Walk
100 Fast Run
300 Run
100 Faster Run
200 Run
100 Sprint

50 Ball Sit Ups

Main:

AMRAP 20 Minutes
Start with 2 reps of each exercise and add 2 reps to each round (2, 4, 6, etc)

Dips
Burpees
Bicycle Crunches
Squat Jumps

At the end of each round do a 200 run

**Next week will be a Monday, Wednesday, Friday Schedule

Thursday, June 20

12-8-6-4

Incline bench

Tri-Rope

Bicep Dumbell

Reverse fly (laying face down on bench)

Bench pull-up

Single leg squat with foot on bench- each side

Pull-up bar twist-ups

Tuesday, June 18

AMRAP 20 Minutes (Minimum 5 rouds)

10 Back squat

10 Cleans

5 Overhead sqat

5 Pull-ups

20 Double unders

Monday, June 17

1 mile run

90 (45 rt-45 lft crunches)
80 (40 crunches-40 sit-ups)
70 (35 push-ups-35 incline push-ups)
60 sec. Front plank
50 sec physio ball sit-ups
40 (20 decline push-ups-20 knee HR push-ups)
30 sec each right/left plank
20 incline med ball sit-ups
10 burpee pull-ups

Friday, June 14

20 – 16 – 12


Scorpion Pushups (http://www.youtube.com/watch?v=fFX7pZgZ6hs)

Ball Situps

Leg Extensions (machine)

Pull Up Bar Twists (http://www.fitness-training-at-home.com/oblique-exercises.html#pullupbartwists)

Max # of Squat Jumps until muscle failure


When you finish all three rounds:

5 x

30 sec run at 9 or 10 mph if you use a treadmill/run as fast as you can if you are on a track

30 sec rest

Thursday, June 13

1 mile run

AMRAP 20 minutes......max rounds 3

100 yd. build (run)
25 push-ups
100 yd. (50 yd. jog-50 yd. sprint)
20 air squats
100 yd. sprint
15 push-ups
100 yd. jog
100 crunches
rest: 30 sec.

Tuesday, June 11

Warmup:
5 min stretch

Main:
800 Run

10 Burpees
**
10 Bent Over Row
**
10 Box Jumps
**

** You will do a total of 5 round of the above exercises, changing the ** exercise during each round.

** Round 1: 6 Pullups (you will do 6 pullups a total of 3 times)
** Round 2: 8 Front and Side Raises
** Round 3: 10 Bench Press (increase weight on each set - total of 3 sets)
** Round 4: 12 Back Squats (increase weight on each set - total of 3 sets)
** Round 5: 14 Back Extensions

When you complete all 5 Rounds,

800 Run - as fast as you can go

Monday, June 10

Part 1:  10 Minute cardio

Part 2:  Kettlebell workout (AMRAP 12 minutes)

*Start with 4 of each and add 2 to each round:

KB swing
Rt. Arm row
Lft. Arm row
Dead Swing (Tap KB on ground to stop it before starting the next swing)
Rt. Arm clean
Lft. Arm clean
Deadlift
Upright row

Part 3:  Planks

20 sec. rt.
20 sec lft.
20 sec. front
40 sec. rt.
40 sec. lft.
40 sec. front
60 sec. rt.
60 sec.lft.
60 sec. front

Friday, June 7

Warmup:


20 minute cardio

Main:

The Bear Complex (http://www.youtube.com/watch?v=0WOP9J7QPwI)

5 Rounds of the following:

Repeat the following 5 times:

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Rest if needed between each set/only rest 1 minute after you complete 5 sets

You may chain exercises together

Rest 1:00 between Rounds

Thursday, June 6

Warmup:


3 x
20 Jumping Jacks
15 Bicycle Crunches
10 Lunges (total)
5 Slow Situps


Main:

400 Jog

4 x 400 Run (1 lap of track) @ 4:00

Record Times or Post times to comments

Warmup:

10 minute run

Main:

5 Rounds all with same weight Dumbbell :

14 Squats

8 Bicep Curl

4 Tricep Kickback

10 Thruster

6 Cleans

12 Overhead Lunges

Monday, June 3

A) (Not For Time:)

* 20 Wallballs

* 20 KB Swings

* 20 Hollow Rocks (http://www.youtube.com/watch?v=WxMtbEQFpnw)

* 20 Single leg squat/alternating (Scale by holding an object) http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-pistol-squat

* 4 planks


B) 3 Rounds For Time:

•400m Run

•5 Wall climbs (http://www.youtube.com/watch?v=VCptZVnWvFE).  Give it a shot.
•10 KB Snatch – 5 each arm (53/35)

•15 Box Jumps (24/20)
•20 KB Swings (53/35)

Friday, May 31

The SEAL Swim Workout, Level 1

10 x

Sprint a 50 choice from the blocks.......FAST!!
10 Push-ups
10 reps of a core exercise of your choice (Crunches, flutter kicks, russian twists...etc)

Thursday, May 30

Warmup:
5 Minute cardio
5 Minute stretch

Main:

400 Run

10 Rounds of:
4 Pull-ups
4 Dips

100 Situps

10 Rounds of:
4 KB swings
4 Choice curls

400 Run

*Friday's work out will be water associated......get to a pool

Tuesday, May 28

Warmup:

10 Minute cardio
200 choice crunches
10 Single leg squates with opposite foot on bench

Main:

3 x 10 Bench
25 Box Jumps (small box or steps)
3 x 10 One arm row (each arm)
20 Box Jumps (increase size of box)
3 x 10 Curl and press
15 Box Jumps (increase size of box)
3 x 10 Bench pull-ups (http://www.youtube.com/watch?v=fk7AdWvlt4Y) - you can use a physio ball or put your feet on the floor
10 Box jumps (increase size of box)
3 x 10 Dips
5 Box jumps (explode the jumps to the highest box possible)

Happy Memorial Day!

Warmup:

5 Minute walk

Main:

10 Minute run

10 Burpees
10 Split squat jumps (each leg)
10 R/L side crunches (each side)

7 Minute run (faster)

7 Burpees
7 Split squat jumps (each leg)
7 R/L side crunches (each side)

4 Minute run (faster)

4 Burpees
4 Split squat jumps (each leg)
4 R/L side crunches (each side)

1 Minute sprint

Friday, May 24

Warmup:
2 rounds:

2 Minute of cardio
10 Tricep pushdowns
8 Burpees
6 Deep squates (light weight)
4 Curl and press

Main:

Start a new round every minute for 20 minutes total:

5 Pull-ups/assisted pull-ups/jump pull-ups
10 Push-ups
15 Air squats
(rest until the clock get to the next minute)

Enjoy!!

Thursday, May 23

Warmup:

2 mile run

"The Chief"

AMRAP (As Many Rounds As Possible) 3 minutes

3 Cleans
6 Push-ups
9 Squats
Rest 1 Minute

Repeat 5 times

Tuesday, May 21

Warmup:

5 min jump rope
200 crunches
Stretching

"Kelly"

five ronds for time:
400 m run
30 Box jumps
30 Wall ball

Monday, May 20

Warmup:


1 mile run

“Filthy Fifty”


For time:

Complete in any order, you cannot move on to the next exercise until you complete all 50 of one exercise


50 Double Unders or 200 Jump Rope

50 Burpees

50 Wall ball shots

50 Back extensions

50 Push press

50 Sit Ups

Walking Lunge, 50 steps

50 Kettlebell swings

50 Jumping pull-ups

50 Box jump

Enjoy!!

Friday, May 17th

Warmup:


2 x

400 Run

(light weight)

10 Lunges

10 Bicep Curls

10 Lateral Raises and Front Raises (very light weight)

10 Incline Situps with a Med Ball

100 Sprint

Main:

(increase weight on each set – last set should be a struggle to complete)

You can do all three sets before moving onto the next exercise or one set of everything three times (your choice)

3 x 6 Squat Jumps with weight

3 x 10 Incline Pushup (work full range of motion)

3 x 6 DB Thruster (full squat and a push press)

3 x 6 Seated Row

3 x 6 Lat Pulldown

3 x 12 Hanging Knee Tucks (hang from a pull up bar, pull your knees to your chest, eliminate body swing by keeping your core tight)

Thursday, May 16

1 min run

10 pushups

10 situps

10 lunges

2 min run

10 pushups

10 situps

10 air squats

3 min run

10 pushups

10 situps

10 rev stationary lunges

4 min run

10 pushups

10 sit ups

10 jump squats

5 min run

10 pushups

10 situps

10 side to side lunges

start back down the ladder with a 4 min run + exercises, 3 min, etc (only do a 5 min run one time)

Monday, May 13

Warmup:


1 mile run
5 minute stretch

Main:
5 Rounds of the following:

5 Back Squats (increase weight on each round)
max time flexed arm hang
5 Upright Row (increase weight on each round)
max reps pushups

at the end of the round do either 150 Jump Rope or 30 Double Unders

Friday, May 10

Warm-up:

2 mile run

Main Set:

AMRAP 20 minutes

7 Back squats
7 Pull-ups
7 Cleans

odd rounds:  15 Frog hops
even rounds:  15 Standing long jumps

Thursday, May 9

Warmup:

5 minute Jog

5 minute Stretch

Main:

AMRAP 20 minutes:

100 yard **

10 Jumping Jacks

10 Frog Hops

10 Situps

10 Walking Planks (video:http://www.youtube.com/watch?v=L4oFJRDAU4Q ) (each arm counts as one)

Increase reps by 2 per round (round 2 = 12 reps, round 3 = 14, etc)

**

Round 1: Jog

Round 2: Skip

Round 3: Right Side Karaoke (video:http://www.ehow.com/video_4460171__karaoke_-track-field-drill.html)

Round 4: Left Side Karaoke

Round 5: Sprint

start over at Round 1

Goal - try to get through 10 rounds in 20 minutes

Tuesday, May 7

Warmup:  8 x 25 crunches- mix up variety

3 Rounds:

10 DB Bench
7 Single leg squat (each) -opposite leg on bench
21 Bicep curls (7 top/7 bottom/7 full)
10 Side-to-side lunges
7 Tricep extensions
21 Push-ups (7 incline/7 decline/7 regular)
Max time flexed arm hang

Monday, May 6

Stretch as needed:

100 Burpees (Do full push-up for the burpee to count)
50 sit-ups
For time

Take rest as needed....Go for it!  Tilly did it in 11:07

Friday, May 3

Warmup:


4 x
25 Crunches
10 of each of the following:
Dips
One Leg Squat – each leg
Bicep Curl
Upright Row





21 – 15 – 9 – 3

*Increase weight on each round*

Thrusters (full squat with a push press)

Lawnmover Row – each arm

Kettlebell Swing

200 Run

Thursday, May 2

WARMUP:

800 Run

5 Rounds of:

15 Situps

10 Pushups

5 Jump Squats

800 Run

MAIN:

Tabata Intervals

8 x (20 sec on – 10 sec rest)

Rest 1 min bet rounds

Burpees

Jumping Pullups

Back squats (moderate weight)

Incline Sit Ups (optional: hold a med ball overhead)

Tuesday, April 30

WARMUP:

5 minute jump rope

**try to do the last 10 sec of each min double under**

MAIN:

10 – 12 – 8 – 4

Bench

Bent Over Row

Lat Pulldown

Tricep Pushdown with Rope

Easy Bar Bicep Curl

At the end of each round do

10 right and left side step ups with a challenging weight

20 Box Jumps

Monday, April 29

1mile run
BT Abs:  with a partner holding your feet down do 25 of each:
Full sit-up
Right clap (sit up and reach across your body and "high five" your partner with your right hand)
Left clap (same as right clap)
Resist (sit up and have partner press you back as you resist)

3 Rounds
30 yd walking lunges
50 air squats
25 back extensions

Friday, April 19, 2013

3 Rounds



2 lap run (200 – 400 yard run)

15 DB deadlift 20lbs / 25lbs

15 Weighted Squats 15lbs / 10lbs

100 jump rope

2-lap run

15-hand release push up

15 sit ups

15 one legged squats

2-lap run

15 frog jumps

15 burpees

15 dips

Wednesday, April 10th

AMRAP 20 Minutes

100 Run- increase speed of each run each round
10 HR push-ups
15 Air Squats
20 Split squat jumps (each leg counts as 1)
25 sit-ups
10 yard crab walk
10 yard bear crawl

After 20 Minutes

2 x 100 Sprint - walk a 100 between each one

Mon. April 1

3 rounds of:
**Each round done @ :30

5 Pull Ups
10 Push Ups
15 Air Squats
10 Sit Ups
:30 Jump Rope or Jumping Jacks
***Go right in to 2nd round!

Then:
4 Round of:

5 Box Jumps
6 DB Cleans
8 Streamline Jumps
10 DB Lunges + Push Press (5 each leg)
12 Dynamic Squats
14 DB Bi Curls

Fri. March 29

3 x 8
Back Squats
Cleans

Then
4 Rounds of:

10 Fly Pulls
8 Tricep Kickbacks
10 MB Jump Squats
8 MB Goblet Squats
20 (alternate rounds) V-Ups/Regular Sit Ups

Wed. March 27

3 x 8 each
*Front raises, thumps up
*Front raises, thumps down
*Lateral raises, thumbs up
*Lateral raises, thumbs down

Then:
4 Rounds of:

10 SDHP
10 Push Ups
*Odd rounds: Hand release push ups
20 Lateral Bar Hops
20 seconds Front Plank Hold

Mon. March 25

3 x through
3 (right leg squats + flamingos) - no weight
3 (left leg squats + flamingos) - no weight
3 (total) alternating lunges w/ DB

Then
3 Rounds:

10 back squats
10 lunges w/ bar across back (5 right, then 5 left)
10 lat pull downs    

Fri. March 22

6 x through
3 Right Leg Squat on Bench/Box
3 Left Leg Squat on Bench/Box
2 Jump Squats

Then:
3 Rounds of:

4 Curtis P’s
8 (total) OH Lunges w/ Plate
10 V-Ups

Wed. March 20

3 Rounds of:
5 Flamingos (each leg)
10 Goblet Squats (w weight)

Then:
3 Rounds of:

30 Sit Ups
25 Air Squats
20 V-Ups
15 Burpees
10 Roll Up/V-Up Combo
5 Pull Ups

Mon. March 18

3 x 8
Cleans
Thrusters

10 Fly Pulls
20 Box Jumps
30 Russian Twists (plate)
40 Wall Balls
50 Sit Ups
40 Fly Pulls (20 each)
30 Wall Balls
20 Russian Twists (plate)
10 Box Jumps

Fri. March 15

3 x 8
Bench
Back Squat

AMRAP 12 Minutes

4 DB Thrusters
6 Right Leg Squats (no weight)
8 Band Lat Raises
6 Left Leg Squats (no weight)
8 Band Front Raises
4 TGU (2 each)

Wed. March 13

3 x 8
Deadlift
Cleans

5 Rounds of:

3 Pull Ups
6 OH Squats (total)
9 Tricep Extensions
12 Split Squats (total)

Mon. March 11

Strength:
3 x 8
Bench
Back Squat

AMRAP 12 Minutes
2 Burpees
2 Goblet Squats
2 Box Jumps
2 Fly Pulls
2 Laps
*Increase reps by 2 each round, EXCEPT the run

Mon. Feb 25

AMRAP 12 Minutes

1 Pull Up
1 MB Overhead (OH) Lunge (each leg)
1 Thruster w/ 10 pound DB
1 V-Up
30 Jump Ropes
2 Pull Ups
2 MB OH Lunges (each leg)
2 Thrusters w/ 10 pound DB
2 V-Ups
30 Jump Ropes
3 Pull Ups...

Continue increasing the number of reps until time expires.
Take your time, nothing too heavy....ease back into it.

Mon. Feb 11

3 x 5 Back Squats
2 x 4 Streamline Jumps
3 x 5 Tricep Extensions
2 x 4 Fly Pulls
3 x 5 Box Jumps

Thurs. Feb 7/Fri. Feb 8

3 Rounds of:
**Decrease each round by 1 rep

6 Box Jumps
4 DB Kickbacks
3 Right Leg Jump Squats
4 DB Jerk
3 Left Leg Jump Squats
4 DB Kickbacks
6 Box Jumps

Mon. Feb 4/Wed. Jan 6

Sprinters:

3 Rounds of:

2 Pull Ups
6 Box Jump Overs
4 HRPU
8 V-Ups
Rest 90 sec between each round


Non-Sprint:
Partners:  one person does 2 rounds, oner person rests

2 x [4 Tuck Jumps + 3 Clapping Push Ups]

2 x [4 Bar Bench+ 3 Cleans]

2 x [4 MB Jump Squats + 3 MB Straight Arm Throws]

Fri. Feb 2

6 Stations @ 30 seconds each (10 seconds on/20 off)
4 times through at each station

#1: Plyo Jumps
#2: Frog Hops
#3: Lat + Front Raises
#4: Abs
#5: Ladder
#6: Streamline Jumps

Then: MB Abs

Wed. Jan 30

Non-Sprinters:

8-6-4-2 of each

DB Bench
Pull Ups
TGU (total)
Back Squats
One Leg Squats (each)

Tues. Jan 29

Sprinters:

3 x 5 of each

Front Squat to Push Press w/ MB

4 Lunges (2 each leg) into 1 Streamline Jump

3 Right Arm – 3 Left Arm – 3 Both Arms Fly Pulls

Hand Release Burpees

Fri. Jan 25

All:

4 Rounds of:

10 Step Ups w/ Knee Raise (one leg per round)
10 Reverse Crunches
10 MB Chest Passes

10 to 1 Abs
-Leg Raises
-Bicycles
-Toe Touches

Tues. Jan 22/Wed. Jan 23

3 Rounds of:
Partner 1: Jog 1 Lap
Partner 2: 5 x (2 Cleans + 3 Burpees)

Then:
3 Rounds of:
Partner 1: Jump Rope
Partner 2: 5 x (2 Thrusters + 3 Box Jumps)

Fri. Jan 18

Sprinters:

10 Burpees
20 OH Walking Lunges
40 Sit Ups
60 MB Goblet Squats
80 Choice Abs
100 Jump Rope

Non-Sprinters:

2 Rounds of
3 jump squats into sprint
Fast feet ladder into sprint
4 total split squats into sprint
Fast feet ladder into sprint
Then:
Superset
MB VBall Throw + Clapping pushups: 1 x 5, 1 x 4, 1 x 3

Superset
Tricep Extensions + Dips: 1 x 5, 1 x 4, 1 x 3

Thurs. Jan 17

Sprinters

2 Rounds of
3 Jump Squats into Sprint
Fast Feet w Ladder into Sprint
4 total Split Squats into Sprint
Fast Feet w Ladder into Sprint

Then:
Superset:
Bench + Clapping Push Ups: 1 x 5, 1 x 4, 1 x 3

Superset:
Tricep Extensions + Dips: 1 x 5, 1 x 4, 1 x 3

Wed. Jan 16

Non-Sprinters
3 Rounds of

200 M Run (1 Lap)
3 Box Jump Overs
6 Cleans
9 Pull Ups
12 V-Ups

Tues. Jan 15

Sprinters

10 sec on (AFAP)/50 sec Rest

3 x Plyo Box Jumps
3 x DB Squat Jumps
3 x Switch Feet Series
3 x DB Bench
3 x Bent Over Row

Mon. Jan 14

Sprinters

4 Rounds of:
200 M Run
3 Box Jump Overs
6 Cleans
9 Pull Ups
12 V-Ups


Non-Sprinters

3 x 5 Fly Pulls + Push Ups
3 x 5 Plyo Jumps + Air Squats
3 x 5 One Arm Rows + Hand Release Push Ups
3 x 5 Back Squats + Dynamic Squats

Thurs. Jan 10

Sprinters

3 x 5 Fly Pulls
3 x 5 Plyo Jumps
50 Sit Ups
25 Butterfly
25 Sit Ups
50 Butterfly
3 x 5 One Arm Rows
3 x 5 Back Squats

*Rest 1-2 Minutes between sets of 5
* Movements should be FAST and EXPLOSIVE

Mon. Jan 7/Tues. Jan 8

Sprinters:
20 OH Squats
3 Dips + Pull Ups
20 Thrusters
3 Dips + Pull Ups
20 Box Jumps
3 Dips + Pull Ups
20 Thrusters
3 Dips + Pull Ups
20 OH Squats

Non Sprinters:
5 Stations @ 4:30, 30 sec to switch

1. 3 Jump Squats w/ weight @ 1:30
2. AMRAP Pull Ups
3. 3 Push Press @ 1:30
4. RDL's, sets of 10
5. 30 sec Wall Sit into Sprint @ 1:30

Fri. Jan 4

All:

10-8-6
Pull Ups
Lat Pull Downs

5 Fast Box Jumps

10-8-6
Back Squats

5 Fast Box Jumps

10-8-6
Band Raises
Bench

5 Fast Box Jumps

Tues. Jan 1

PartnerWOD

Run (as a team of 2)
150 Goblet Squats (one rests, one works)
Run
100 Burppes
Run
150 Split Squats (total)
Run
150 V-Ups