Wed. Sept 14

Warm Up:

2 x

5 Air Squats

5 Roll Ups

5 Chin Ups

10 Flamingos

8-6-4

Lat Pull Downs

Cleans

Bi/Tri Combo

Ab Ripper X

Mon. Sept 12

AMRAP 10 Minutes

4 Flamingos (each leg)

8 Core Push Ups

10 Dynamic Squats

12 Swim Pulls w/ Band

Rest 2 Minutes

AMRAP 10 Minutes

Run 1 Lap

5 Pull Ups

10 Lunges (total)

Run 1 Lap

10 Supermans

5 Box Jumps

Then: 3 x (30 Bicycles, 25 Crunches, 20 Wipers, 15 Roll Ups)

Fri. Sept 9

CF Intro

12-9-6

Bench

Back Squat

Bench Pull Ups

Machine Rows

Thrusters

Abs:

10 –> 1

Scissor Kicks

Leg Raises

Toe Touches

Regular Crunches

Wed. Sept 7

CF Intro

AMRAP 15 min

5 Burpees

10 Air Squats

5 Pull ups

20 Split Squats

5 Dips

Run 1 Lap

Ab Ripper X – sets of 10

1.      In/Outs – hands up/on floor

2.      Seated Bicycles – hands up/on floor

3.      Reverse Bicycles

4.      Crunchy Frog

5.      Cross Leg/Wide Leg Sit Ups – Indian style harder, reach up and over (20 total)

6.      Scissors Kicks – slow

7.      Heels to Heaven – straight legs, flexion

8.      Roll-Up/V-Up Combo – roll up, touch toes, descend, V-up, descend

9.  Oblique V-ups – each side

10.  Leg Climb – each side (20 total)

11.  Mason Twists (20 total)