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)