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)