Friday, August 16

Warmup: 5 min cardio KB Warmup 2 x 10 of each Goblet Squats KB Swings Deadlifts Dead Swings Right Arm Clean Left Arm Clean Right Arm Row Left Arm Row Main: Ten rounds for time of: 7 Burpees 7 Knees to elbows (if you cannot do this, then sub in Bar Twists)

Thursday, August 15

Warmup: 10 min cardio 100 crunches Main: 10 - 20 - 30 - 20 - 10 Back Squats Mountain Climbers (total) Lunges (total) Pushups Groucho Walks (http://www.youtube.com/watch?v=-7pbUg_1VaQ) at each "-" do a 200 Run

Tuesday, August 13

Warmup: 400 Run 3 x 10 of each Bicep Curls Tricep Pushdowns Leg Extensions Walking Lunges Incline Situps Main: 4 rounds of the following 400 Run 30 Box Jumps 30 Wall Ball

Monday, August 12

Warmup:

1 mile run

Main:

12 - 10 - 8 - 6 - 4

Thrusters

Cleans

Pullups

at the end of each round

10 pushups

15 situps

Friday, August 2

Warmup:


5 min cardio

3 x

10 Light Weight Back Squats
10 Jump Squats
10 Box Jumps
5 min fast run

Main:

AMRAP 15 minutes
5 pullups
10 pushups
15 air squats

Thursday, August 1

Warmup:


1 min jump rope
1 min choice ab exercises
1 min jump rope
1 min choice ab exercises
30 sec double unders
30 sec situps
30 sec double unders
30 sec situps

Main:

"Pull Day"

3 x 10 of the following

Seated Row
Straight Leg Dead Lift
Bicep Easy Bar Curl
Upright Row
Pullup
Leg Curl (machine)