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