DW Fri, Oct 30

Part I
Med Balls
Stabilizers (6x30-10)

Part II
4 Round of:
5 Pull Ups
10 High Pull (heavier weight)
15 Bent Over Row (heavier weight)
20 Crunches
Then 100 Chrunches to Finish

Part III
20 Min Circut of a 3 Person Group:
1 Person Bikes
1 Person Jumps Rope
1 Person Does a Balcony Run
Do in a circut when the balcony runner finishes, they begin biking, the biker moves to jump rope, and the jump roper leaves to run the balcony. Continue that cycle for 20 min.

DW Thurs, Oct 29

AMRAP in 20 Min

5 Bench
10 KB
15 Lunges
5 Clean
10 Tri/Bi Combo
15 Crunches

WD Tues, Oct 27

2 min Max Pull-ups
Rest 2 Min
2 Min Max Push-ups
Rest 2 Min
2 Min Max Sit-ups
Rest 2 Min
2 Min Max Squats
Rest 2 Min
2 Min Max Box Jumps

Record your numbers. We will do this again and compare

DW Mon, Oct 26

Part I
Med Balls

Part II
100 M Sprints
Every :30 on the :30 for 8 Minutes.
REST 4 MINUTES.
100 M Sprints
Every :30 on the :30 for 4 Minutes.
REST 2 MINUTES.
100 M Sprints
Every :30 on the :30 for 2 Minutes.

Part III
Tabata Intervals - 6 Sets of 6x(20sec on -10 sec rest)
Box Jumps
Split Squat Jumps
Start Jumps
Squats
Double Unders
Burpees

DW Fri, Oct 23

Part I
8 x Balcony Run with 20 crunches on 1:30

Part II
Med Balls

Part III
5 sets of
5 Squats
5 Seated Row

Part IV
Squat/Jump Rope/Push-Up...for time:
25-45-5
20-45-10
15-45-15
10-45-20
5-45-25
10-45-20
15-45-15
20-45-10
25-45-5

DW Thur, Oct 22

For Time:

4 x 400m Sprint on 4 min

DW Tues, Oct 20

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump, 20” box (Reps)
Sit Ups (Reps)
Jump Rope (Reps 5 =1)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the jump rope where five jumps is one point.

DW Mon, Oct 19

“The Sherri”

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

During the 600 and 800 runs Jump Rope may be used as a substitute.
For the 600: Run a 200, complete 100 Jump Rope, Run 200
For the 800: Run a 200, complete 100 Jump Rope, Run 200, complete 100 Jump Ropes

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

DW Fri, Oct 16

“Slide”

25 Crunches to START Each Round

Round 1) 5 Wall Ball, 10 Double Unders, 15 High Pull, 20 Bench
Round 2) 20 Wall Ball, 5 Double Unders, 10 High Pull, 15 Bench
Round 3) 15 Wall Ball, 20 Double Unders, 5 High Pull, 10 Bench
Round 4) 10 Wall Ball, 15 Double Unders, 20 High Pull, 5 Bench
Round 5) 5 KB, 10 Bi/Tri Combo, 15 Bent Over Row, 20 Pull Ups
Round 6) 20 KB, 5 Bi/Tri Combo, 10 Bent Over Row, 15 Pull Ups
Round 7) 15 KB, 20 Bi/Tri Combo, 5 Bent Over Row, 10 Pull Ups
Round 8) 10 KB, 15 Bi/Tri Combo, 20 Bent Over Row, 5 Pull Ups

After Each ODD Round 25 yard Frog Hop
After Each EVEN Round 25 yard Lunge

Then each round ENDS with a Balcony Run with box jumps for the middle set of steps.

Dw Thurs, Oct 14

5 rounds of 3 min each

3 Cleans
3 Deadlift
6 Pushups
9 Air Squats

rest 1 minute after each round

DW Tues, Oct 13

“Filthy Fifty”

50 Box Jumps (24 inch box)
50 Pull-ups (Jumping pull-ups are 3/2 so 75 jumping is 50 real)
50 Kettlebell Swings
50 Walking Lunges (weight)
50 Incline Situps
50 Thrusters (45 pounds)
50 Back Extensions (weight) (balls or no balls)
50 Wall Ball (20 pound ball)
50 Burpees (with pushup and jump)
50 Double Unders (single jumps 5 to 1)

DW Mon, Oct 12

1 hour workout
Sheri and Brit - I would recommend part 1 + some abs

Part I
Teams of two for 20 min
One team member performed squats until the other member completed the following:
25m Sprint
10 Push-ups
25m Bear Crawl back to start
Then the members would switch places. When each member finishes three cycles, both members complete a 200m run running the long part of the hall backwards and the short part of the hall forewords.



Part II
Med Balls
8x25 abs
Stabilizers (F-L-R)x2 40 on 10 off


Part III
5 minutes of jump rope
reaction drills after each minute

DW Fri, Oct 9

"W"

15 - 10 - 5 - 20 - 5 - 10 - 15 reps of following (40 min max)

DB kickbacks*
DB bi curls*
DB thrusters* (butt to bench, sit if you have to)
burpee box jumps (can be done in the lobby or in the balcony)
200 run
situps
pullups
bench (no bench on round 20)
balcony run

*use the same dumbbell for all 3 exercises

DW Thurs, Oct 8

7 rounds of the following:

7 split squat jumps with weight (each leg counts as one)
7 back squats
7 Hand Stand Push Ups
7 Wall Ball
70 Ft Frog Hop

For Time

DW Tues, Oct 6

Warmup:
50 Ball Crunches
25 Right Side Ball Crunches
25 Left Side Ball Crunches


21-18-15-12-9-6 reps of the following

Cleans (increase weight as reps get smaller)
Single Leg Squat with opposite foot on a bench
(for squat only: do 21, 15, 6 numbered sets with you right leg and 18, 12, 9 numbered sets with your left leg)
Seated Row (increase weight as reps get smaller)

not for time, work for form

DW Mon, Oct 5

4 - 10 minute stations (2 minute rest between stations)

6 @ 1:30
Balcony Run
Air Squats (Butt to Bench) until 5 sec before your net run

Med Ball Circuit (45 sec for each exercise)

AMRAP 10 minutes
5 Pull Ups
15 Pushups
15 Dips
25 Physio Ball Crunches

2 suicides - relay style
(each run is the width of the basketball court)
6 build
6 no breath
6 laying down - rxn drill - pushup to a sprint