DW Monday, June 1 (Pool Workout)

AMRAP in 30 Min
100 Swim
15 Block Pull Ups
20 Gutter Push Outs
25 Sit Ups
200 Swim
25 Sit Ups
30 Push Ups
35 Air Squats
100 Swim

If you do not have access to a pool

AMRAP in 30 Minutes
2 minutes cardio
15 Pullups
15 Burpees
25 Situps
4 minutes cardio
25 Sit Ups
30 Push Ups
35 Air Squats
2 Min Cardio

DW Friday, May 29

IF YOUR BUTT DOES NOT HURT AFTER THIS ONE...

With a continuously running clock do one Minute of Each Exercise with no break in between exercises (just the time it takes to switch)

Use a Med Ball instead of Weights for each exercise (if you have a Kettlebell, you can use a KB for the SDHP)

3 Rounds of 1 minute of each exercise (count your reps for each round)

Jump Rope
Thrusters (Squat and Push Press)
Ball Clean
Wall Ball
Sumo Deadlift High Pull (SDHP)
Jump Rope
Rest 1 minute

DW Thurs, May 28 (Power Day #1)

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Curls
10/7/5 Tri Extensions
15 Pushups

Rest 2 min between rounds (if you want to add some cardio do 25 box jumps or frog hops)
Minimal rest between exercises

DW Wednesday, May 27

5 Pull Ups
10 Push Ups
15 Sit Ups
200 M Run

10 Pull Ups
15 Push Ups
20 Sit Ups
600 M Run

15 Pull Ups
20 Push Ups
25 Sit Ups
800 M Run

2 ROUNDS FOR TIME (BUT 2nd ROUND IS DONE WITH BACKWARDS RUNS, CUT Runs in half (100, 300, 400M))

DW Tuesday, May 26 (Power Day #7)

This is the last power day. We will now start repeating power days. If this is not enough for you, do a workout that you missed after you finish with this or just enjoy an easy day ;)

Do 2 x 10 of each of the following at light-medium weight:

Bench
Back Squats
Cleans

Do a 3 rep max of each of the following:

Bench
Back Squats
Cleans

DW Monday, May 25

Happy Memorial Day!

Should we call this workout the "Kelly"?

Run 2 or 3 miles

Approx every half mile stop and do 10 Burpees.
You should do a total of 40-50 burpees


When you finish do:
8 x 25 crunches - mix them up

DW Fri, May 22

Warmup - Stabilizers - Tabata Intervals
6 x each - Front, Right and Left Side
20 Sec On - 10 Sec Off


For time:
Row 500 meters or Run, Bike, Jump Rope 3 minutes
Bench press, 30 reps
Row 1000 meters or Run, Bike, Jump Rope 5 minutes
Bench press, 20 reps
Row 2000 meters or Run, Bike, Jump Rope 8 minutes
Bench press, 10 reps

The recommendation is to Bench your body weight (men only). I don't think we have too many guys that can bench their bodyweight 30 times, but if you can go for it. Ladies try to start at 55 or more and increase from there.

DW Thurs, May 21 (Power Day #6)

There will be 7 Power Days and then we will start over with Power Day #1

SUPER DEADLIFT DAY (suggested weight - change if you need to)
DO NOT SACRAFICE FORM FOR WEIGHT!

1. 15-20 Reps light (85/45)
2. 10-15 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set)
5. 20 Reps at 50% of your last set of 3

BEGINNERS (Deadlift Practice):
1. Deadlift Technique and Practices with light weight: 15-20 Reps (3 Rounds / Count out loud)
2. Deadlift Progression 3-3-3 - Goal to DL body weight or close to it.

PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint
10 Push Ups
AMRAP 10 MINUTES

DW Wed, May 20

Warmup:
3 Rounds of:

100 Single Jump Rope, 10 Sit Ups, 5 Push Ups


Main Workout

5 Rounds for Time:

400 M RUN
15 Over head Squat (OHS)

DW Tues, May 19 (Power Day #5)

12 - 8 - 6 of the following

Bench (Decline/Incline/Flat)
Thusters (Squat + Push Press)
Bent Over Row
Walking Lunges (heavier weight)
Lat Pulldown
21's (Bicep - 7 bottom half, 7 top half, 7 full)
Calf Raises
One Arm Tricep Pushdown (full reps for each arm)

Try to increase weight on each set. If you are working in a gym and cannot reserve equipment, do all sets of the exercise at one time. If not, do them in a circuit. If you like adding a cardio component, do 3-5 min of cardio (rowing, if you have a rower) after each group.

DW Mon, May 18

You can thank Grey for this one...if anyone else thinks of a good one, email it to me and I will work it in ;)

ALL can be done outside


For Time

200 Run
30 Pushups 35 Box Jumps 40 Situps 45 Air Squats
400 Run
25 Pushups 30 Box Jumps 35 Situps 40 Air Squats
600 Run
20 Pushups 25 Box Jumps 30 Situps 35 Air Squats
800 Run
20 Pushups 25 Box Jumps 30 Situps 35 Air Squats
600 Run
25 Pushups 30 Box Jumps 35 Situps 40 Air Squats
400 Run
30 Pushups 35 Box Jumps 40 Situps 45 Air Squats
200 Run

Total:
2 miles Run
150 Pushups
180 Box Jumps
210 Sit Ups
240 Air Squats

Those of you that need to modify (some of the moms, not any of the swimmers).
Drop each pushups by 10 (modify pushups as needed), do step ups instead of box jumps (each leg counts as one), crunches instead of situps, and do all of the squats.

DW Friday, May 15

Tabata Intervals (20 sec work with 10 sec rest)

8 x each exercises with 30 sec to switch - do eight of each exercise before switching to the next

KB Swings or goblet squat (hold one DB with two hands, tap DB on floor for each squat)
Seated/Bent Over/Upright Row
Pullups or Bench Pullups (alternate if you need to)
Burpees
Split Squat Cleans with weight

DW Thurs, May 14 (Power Workout #4)

Five rounds of (work for form, not for time):

85/105 pound Deadlift, 12 reps
85/105 pound power clean, 9 reps
85/105 pound Push press, 6 reps

Rest about 1-2 min between rounds
Minumal rest between exercises

Suggested Weight: 85 lb Female - 105 lb Male
If this is too heavy please go lower, but this should be hard.
You could start lighter on the first set and then move up.

Finish up with
100 ball crunches - mix it up

DW Wed, May 13

Find a running trail or a stadium

5 Rounds of (or AMRAP in 30 min):

400 - 600 yd Run (about 2 minute run)
15 Burpees (without a pushup)
50 - 100 yd Frog Hops (forward hops)
20 Pushups
25 Squats

Jon & Sherri (do one round of Kettlebells at the end of each round if you have them)

KB Workout
10 Swings
5 Lawnmover pull (each arm)
5 Cleans (each arm)
5 Snatch (each arm)

DW Tues. May 12 (Power Day #3)

Do all 3 sets before moving onto the next round
Increase weight on each set
Use heavier weight and a spotter
You should struggle to get the last set of 5 on each exercise
Do exercises in any order

3 x 5 Back Squats
3 x 5 Seated Row
3 x 5 Bench

Finish up with some BT Abs
25 Situps
25 Clap Right
25 Clap Left
25 Resist with a stick

Watch out for some big cardio tomorrow!!

DW Monday, May 11

7 rounds of

7 Deadlifts (regular, not straight leg)
7 Push Ups
7 Pullups
1 minute jump rope
rest :30

When you finish all 7 rounds do:
7 more rounds of 20 sec for each exercise (no rest - 7 min straight):
Front Stabilizers
Right side stabilizers
Left side stabilizers

DW Fri, May 8

3 rounds for time:

800 M Run
50 Back Extensions (use a ball/machine or a park bench)
50 Sit Ups (or 100 crunches)

DW Thurs, May 7 (Power Day #2)

5 Rounds

15 Snatch Grip Deadlift
10 Power Cleans
5 Overhead Squats (OHS)

Rest 2 min between rounds or do 2 min of jump rope

Check out the lifts online if you are not sure what they are

DW Wed, May 6 (High Cardio Day)

Find a stadium (like a local high school/college) or a stairwell with a bunch of steps

5 - 10 rounds (depending on the length of your step run) or AMRAP in 30 min

Run steps for 1 - 3 minutes
25 Air Squats
20 Crunches
15 Box Jumps (or hop steps/hop double steps)
10 Split Squat Jumps (one side counts as 1/use dumbells if you have a set)
5 Pushups with your feet on a step (or handstand pushups)

Have fun! Post comments ...

DW Tues, May 4 (Power Day #1)

3 Rounds (one each at 10 reps, 7 reps, 5 reps)

increase weight in each round

10/7/5 Bench
15 rep ea round Pushups
10/7/5 Burpee DB Combo
10/7/5 Front & Side Shoulder Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Curls
10/7/5 Tri Extensions

Rest 2 min between rounds
Minimal rest between exercises

DW Mon, May 4

200 Run

20 Box jump, 24 inch box
20 Jumping pull-ups
20 Kettlebell or DB swings
20 Walking Lunges (with or without weight)
20 Hanging Knee Tucks
20 Push press
20 Back extensions (with or without weight)
20 Wall ball shots
20 Burpees (with pushup and jump)
20 Double unders

400 Run

Ten of each above

400 Run

Twenty of each above

200 Run

DW Fri, May 1

“2 by 2”

Start with

2 Sit Ups (Incline Bench if you have in incline)
2 DB Pushups with a one arm row – each arm after each pushup
2 KB Swings
Then
4 Sit Ups (Incline Bench if you have in incline)
4 DB Pushups with a one arm row – each arm after each pushup
4 KB Swings

Keep adding 2 reps to each for 20 minutes (6, 8…and so on)