DW Thurs, Oct 1

10-9-8-7-6-5-4-3-2-1

Thrusters
Burpees
Sumo Deadlift High Pull
KB Swings
Box Jumps
Bench

Run to the end of the science center after each odd set

DW Tues, Sept 29

100 air squats (butt to bench to count)

100 pushups (if you cannot do "good" pushups, do them on your knees. If you do them on your knees, you must touch your nose to the ground on each one)

100 situps

100 REAL pullups (if you do assisted pullups, jumping or band, you must do 2 for every one real) Freshman girls may do 100 assisted pullups

DW Mon, Sept 28

Part 1

400 Run
36 KB Swings
12 Push Ups
400 Run
24 KB Swings
24 Push Ups
400 Run
12 KB Swings
36 Push Ups

Rest 3 minutes

Part 2

6 rounds on 2:10
Balcony Run
15 Box Jumps
15 Dips
15 Crunches

DW Fri, Sept 25

In groups of 2, complete the following

Partner 1 & 2 complete 150 reps of the each exercise together (counting reps as a team), followed by a 200 run together after the 150 reps have been completed. The next exercise cannot begin until both people finish the 200 run

Complete in any order

Situps
Walking Lunges
Pushups
Box Jumps
KB Swings
Med Ball Chest Passes
Med Ball Tri Throws
Med Ball Squat Chest Throws
Med Ball Sit Up Throw
Double Unders or (5:1 ratio) 750 Single Jump Rope

FOR TIME

DW Thurs, Sept 24

5 Rounds of

10 Bench
10 Cleans
10 Pullups
400 Run

for time. Finish with Pullups, no run on the last round

DW Tues, Sept 22

warmup
50 ball crunches
25 air squats (butt to bench) - work form

FOCUS ON GOOD SQUAT FORM, increase weight on squats as your reps decrease
not timed, take breaks when you need them

15 Back Squats
15 Tri Pushdowns
15 Bicep curls
12 Front Squats
12 Tri Pushdowns
12 Bicep Curls
9 Back Squats
9 Tri Pushdowns
9 Bicep Curls
6 Front Squats
6 Tri Pushdowns
6 Bicep Curls
3 Back Squats
3 Tri Pushdowns
3 Bicep Curls

DW Mon, Sept 21

3 separate workouts, 9 min each (AMRAP for each group)2 minutes rest between each groupTotal workout time: 31 min
1. 9 KBS 9 Burpees
2. Balcony Run 9 Box Jumps
3. 9 Bent Over Row 9 Pushups 9 Upright Row 9 Med Ball Situps

DW Fri, Sept 18

AMRAP 15 minute
suicide run
10 Burpees
10 Lunges
10 Squats
10 Frog Hops

When you finish
2 x each Stabilizers for 30 sec
Front, Right, Left

DW Thurs, Sept 17

Tabata Intervals (20 sec on - 10 sec rest)

6 rounds of each exercise (do all six of the same exercise before moving onto the next)
30 sec rest between each new exercise

Wall Ball
Situps
Pushups
Cleans
Double Unders (Jump Rope)
Thrusters (full squat + push press)

DW Wed, Sept 16

Med Ball Circuit (10 minutes)

200 Crunches (8 x 25)

6 x Balcony Runs on 1 minute

DW Tues, Sept 15

3 or 4 Rounds of the following for time

400 Run
25 Air Squats
25 Pushups
25 Situps
25 Air Squats

3 rounds: newbies
4 rounds: veterans

DW Mon, Sept 14

Part 1 (AMRAP 12 minutes)
5 Bench
10 Sumo Deadlift High Pulls
15 Bicep Curls
20 Dips
25 Choice Crunches

Rest 5 minutes

Part 2 (AMRAP 12 Minutes)
Run up a large hil
15 air squats at the top of the hill
Run down the hill
5 lunges at the bottom
Run up a large hill
10 air squats at the top of the hill
Run down the hill
10 lunges at the bottom
keep adding 5 until time is up

DW Fri, Sept 11

Go for a run to the Stadium

Every other block stop and do 10 Burpees on the way to the Stadium (approx 1 mile)
Once you get to the stadium, run the bleachers 2 times
On the way back from the stadium, stop every other block and do 10 Situps

DW Thurs, Sept 10

AMRAP 15 Minutes

15 Wall Ball
15 Pushups
15 Situps
15 Double Unders
15 Box Jumps

No rest unless you need it.

DW Wed, Sept 9 (Power Day #6)

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

1. 15 Reps light (85/45)
2. 10 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, try to get to your bodyweight on the last set)
5. 20 Reps at 50% of your last set of 3


PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint1
10 Push Ups
AMRAP 10 MINUTES

DW Tues, Sept 8

AMRAP 10 min
Hallway Frog Hop
5 Pullups
15 Bench
15 Cleans

Rest 2 Min

4 Rounds (Minimum) or 10 min
15 DB Bicep Curls
15 DB Shoulder Press
15 Seated Rows
Hallway Frog Hop

DW Fri, Sept 4

Count your reps and write them down during your break...

As many reps as possible in each time segment (you will need a stopwatch)

2 min each
Pushups
Air Squats
Crunches
Box Jumps
Rest 1 min

1:30 each
Pushups
Air Squats
Crunches
Box Jumps
1 min rest

1 min each
Pushups
Air Squats
Crunches
Box Jumps
1 min rest

:30 each
Pushups
Air Squats
Crunches
Box Jumps

DW Thurs, Sept 3

21-15-9 reps of:
Cleans
Dips (Real or Bench Dips)

Rest if you need between rounds, work for form, not time.

DW Wed, Sept 2

Cardio Monster

If you can't get a KB, use a Dumbbell

400 Run
20 Burpees
20 Situps
20 KB Swings
400 Run
15 Burpees
15 Situps
15 KB Swings
400 Run
10 Burpees
10 Situps
10 KB Swings
400 Run
5 Burpees
5 Situps
5 KB Swings
100 Sprint