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