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