DW Fri, Nov 27

Everyone

40 Squats
150 Crunches
20 Dips

DW Thur, Nov 26

Full work out people ONLY!
Taper People NONE

1-3 x
25 air squats
20 crunches
15 pushups
10 dips
5 Tuck Jump Burpees, no pushup
Run?

DW Wed, Nov 25

Taper People ONLY!

2 x
20 Lunges
100 Crunches
20 Pushups

DW Tues, Nov 24

Tuesday, Nov 24

Full work out people ONLY!
Taper People OFF

2-3 x
5 Back Squats (moderate weight)
5 Deadlift
25 Crunches
10 Seated Row
25 Crunches
Run?

DW Mon, Nov 23

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 Fri, Nov 20

Med Ball Warm Up

6 x Balcony Run @ 2:30

Tabata 6x 5x(20 on -10 rest)
Lunges
Push Ups
Start Jumps
Crunches
Squats
Box Jumps

Crunches/Stabilizers

DW Thur, Nov 19

Five Rounds of:

10 Squats w/weight
**
10 Bent Over Row
**
10 Upright Row
**

** Round 1 – 10 Pullups
** Round 2 – 10 Dips w/feet up
** Round 3 – 10 Back Extensions w/weight
** Round 4 – 10 Deadlift
** Round 5 – 10 Incline Situps

DW Tues, Nov 17

4 Rounds (Minimum) or 10 min AMRAP
10 Frog Hops
5 Pullups
15 Bench
15 Cleans

Rest 2 Min

4 Rounds (Minimum) or 10 min AMRAP
15 DB Bicep Curls
15 DB Tri
15 Seated Rows
15 KB

DW Mon, Nov 16

Warm Up:
Med Balls
Abs

Workout:
2-4-6-8-10-12-14-16-18-20.....
Complete AS MANY ROUNDS AS POSSIBLE in 20 MINUTES

(ADDING 2 REPS TO EACH EXERCISE EACH ROUND)
Tuck Jump Burpees
Dips
Sit Ups
Walking Lunges
SUICIDES/BALCONY RUN (1 Set Only Each Round Alternate)

DW Fri, Nov 13

Part I
Med Ball Warm-up

Part II
Run
4 Suicides
6 Balcony Runs + 10 Dips on 1:30

Part III
50-40-30-20-10
Double Unders (regular jump rope 5 to 1)
Sit-ups

Part IV
Stabilizers

DW Thur, Nov 12

3 Rounds for Time

15 DB Burpee Combo
200m Run
20 Wall Ball
25 Yards Walking Lunges
10 Pull-ups
200m Run
15 KB Swings
25 Yard Frog Hops

DW Tues, Nov 10

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

Pullups
Cleans
Bench
Deadlift

All for Time

DW Mon, Nov 9

7 min Med Ball Warmup

400 Run
1min - 30 sec rest
AMRAP 7 Min
7 KBS
7 Burpees
400 Run
1min - 30 sec rest
AMRAP 7 Min
7 BO Bow
7 Box Jumps
400 Run
1min - 30 sec rest
AMRAP 7 Min
7 situps
7 Split Squat Jumps
400 Run

DW Fri, Nov 6

Tabata Interval Circuit with Balcony Runs
Each Exercise 6x(:20 on – :10 rest) with :15 rest between 2 exercises

Balcony Run on 1:30
Wall Ball
Burpees
Balcony Run on 1:30
Pull Ups
Dips
Balcony Run on 1:30
Lunges
Jump Rope
Balcony Run on 1:30
KB
Squats
Balcony Run on 1:30
Box Jumps
Situps
Balcony Run on 1:30
Push Ups
Front Stabilizer
Balcony Run on 1:30
Left Stabilizer
Right Stabilizer
Balcony Run on 1:30

DW Thurs, Nov 5

5 Rounds of

5 Squats
5 Bench
5 Bi/Tri
5 Each Leg of One Leg Squat
5 Each Arm of One Arm Row

DW Tues, Nov 3

18-15-12-9

Cleans
Deadlift
Seated Row

400m Run between each (3 Runs)

DW Mon, Nov 2

"Scavenger Hunt"

AMRAP 40 min of

Balcony Run with Box Jumps
Stations during the balcony run
5 Pull Ups
10 Dips
15 Wall Ball
Run to lobby
10 Burpees
20 Crunches
Run down to dungeon (3 flights of stairs)
15 KB
Run steps up to second floor (5 flights of stairs)
150m run
100ft Bear Crawl
Run back to the balcony