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)