Wed. June 1

AMRAP 25 Minutes

Run 3 Minutes
10 Burpees (No push up)
Broad Jump 25 Yards (without stopping)
20 Mt Climbers (quick feet!)
Broad Jump 25 Yards
30 Choice Abs

Stabilizers

Mon. May 30

12-8-4 (increase weight as you go)
Cleans
Walking Lunges with Bar (plus weight) across your back
Choice DL

Then: As many PULL UPS as you can do without stopping AND without a band.

12-8-4 (increase wt as you go)
DB OH Squats
One Arm KB Swings
DB Steps Ups (each leg)

Then: As many PUSH UPS as you can do without stopping.




Have a great Memorial Day everyone!!!

Fri. May 27

Tabata

Total: 32 intervals of 20 sec on/10 sec off

1-8 intervals: Pull Ups
9-16: Air Squats
17-24: Sit Ups
25-32: Dips (legs propped up on bench)Air Squats




Sorry everyone....I had my days mixed up!

Wed. May 25

5 Rounds
(everything is with weight except for push ups and stabilizers)

10 Right Arm Row (Lawn Mowers)
10 Left Arm Row
15 Jump Squats
1 Minute Choice Ab
10 Right Leg Lunges
10 Left Leg Lunges
15 Prison Cell Push Ups
(http://www.youtube.com/watch?v=yrBubCTtMkU)
1 Minute Front Stabilizer

Mon. May 23

4 Rounds

25 Frog Hops to start round
25 Double Unders to end round (ATTEMPT – If you are unsuccessful do 100 jump rope)

Round 1:
5 Burpees, 10 High Pull (aka Upright Rows), 15 KB Swings, 20 Pull Ups
Round 2:
5 Pull Ups, 10 Burpees, 15 HP, 20 KB Swings
Round 3:
5 KB Swings, 10 Pull Ups, 15 Burpees, 20 HP
Round 4:
5 HP, 10 KB swings, 15 Pull Ups, 20 Burpees


Physio Ball Abs – switch it up and go until it physically hurts to continue!
Push yourself…how far can you go?