AMRAP in 20 minutes:

5 Pullups
10 Push Ups
15 Squats
20 Ball Crunches

Stay Warm everybody and get moving with todays workout!!

20 lunges
15 squats (with weight)
100 jump rope
400M Run or 1 lap around track or 3 min on treadmill
20 situps
15 cleans
100 jump rope
400M Run or 1 lap around track or 3 min on treadmill
20 burpees
15 lat pull down
100 jump rope
400M Run or 1 lap around track or 3 min on treadmill

4 Rounds FOR TIME!! Get after it!!!!


50 wall Ball
15 pull ups
20 KB swings
25 Jump Rope
15 back extensions
50 abs (elbows to knees)

Tabata 20 seconds on/10 seconds off: Continue until you have completed 1 round then take a 1 minute break and repeat.

Abs (choice)
Air Squats
Jump Rope
Dips
Push Ups
Wall Sits
Burpees
Jumping Jacks
Abs (choice)

Complete AMRAP in 20 MINUTES

4...6...8...10..12...increase 2reps each round!

Push ups

Seated Row

Sit Ups

Bench Pull ups

Lunges with weight

Tricep Extensions

2-3 min run/jog

10-8-6-4-2

Bench Press

Cleans

Deadlift

400 M Run

CHALLENGE DAY!!

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Break it up however you need to do it to complete it!

Record your time and post your results on this blog!! Go for it!! Dont give up!

4 Rounds:

30 sec pull up hang

10 Bent over Row

8 Tricep Extension

5 Bench (light to medium weight)

1 balcony run

5 Rounds:

20 Frog Hops
15 Box Jumps
10 Push ups
2 Stair runs
1 min Jump Rope

Medicine Balls
Abs/Stretching

AMRAP in 10 minutes:
45 sec. wall sits
25 abs (choice)
10 pull ups

AMRAP in 10 minutes:
10 cleans
10 incline abs with ball passes
10 shoulder raises
10 burpees

2 Rounds for Time:

10 deadlift
20 push ups
30 step ups with weight
40 Jump rope
50 Abs (choice)
40 Jump Rope
30 step ups with weight
20 Jump rope
10 deadlift

Happy Friday :)

20 KB swings
1 min front planks
100 Jump Rope
20 fly-a-ways
20 wall ball
Balcony Run

AMRAP in 25 minutes

AMRAP in 20 minutes

10 cleans
10 DB burpees
10 KB upright row
10 lunges (total 20)
1 tippin run

Back to the grind...


30 Box Jumps
25 Push ups
20 Bicep Curls
15 Lat Pull down
10 Squats
5 Pull ups

AMRAP in 20 minutes!!

Happy Thanksgiving :)

2/3 rounds:

20 step ups
20 lunges
30 sec stabilizers(planks) to the right, left and front
20 push ups
20 mountain climbers

Dryland for Akron Taper!!

25 Pushups
25 Box Jumps
25 Burpees
25 Abs(choice)

20 Pushups
20 Box Jumps
20 Burpees
20 Abs(choice)

15 Pushups
15 Box Jumps
15 Burpees
15 Abs(choice)

Work Hard Work!!!! Get ready to swim FAST!!!!!!!!!!

Day 1 of Taper! Yeah Akron Yeaahh!!

2 Rounds:

25 Abs on Big Ball
25 Deadlift

20 step ups with weight
20 lunges with weight

15 push ups
15 calf raises

10 pull ups
10 1 arm row (each side total 20)

1 tippin run

10 Rounds:

5 Pull ups
10 Cleans
15 Wall Ball
20 Pushups
Tippin Run

Stretch/Cardio warm up/Med Balls

40 sec on/20 sec rest

Box Jumps
Push ups
Front Planks
Supermans
Jump Rope
Burpees
Abs

Tippin Run

3 Rounds

Happy Friday!

2 Rounds:

50 Pushups
50 Box Jumps
50 Jump Rope
50 Mountain Climber
50 Kettle Bell Swings
50 Wall Ball
50 Abs (choice)

Balcony Run between each exercise

Stretch
200 Abs

AMRAP in 20 minutes

10 DB Burpees

10 Back Squat

100 Jump Rope

10 shoulder raises

10 bench pull ups

5 Rounds for Time:
10, 8, 6, 4, 2

Tricep Extension

30 second pull up hang

Front Squat

Step ups

Tippin Run

DB bench on a ball

AMRAP in 20/30 Minutes:

15 Box Jumps
15 Single leg Hip Bridges (30 total)
14 Pushup reaches (flyaways)
15 Kettle Bell upright row
2 x balcony run

5 Rounds for Time:

25 Squats
25 Push ups
25 Wall Ball
100 Jump Rope

5 Rounds:
12, 10, 8, 6, 4

Double Unders
Back Squat
Decline Pushups
Kettle Bell Swings
Burpees
Tippin Run

Yeeaah! Akron! Yeeaah!

15, 10, 5 reps of:

Lunges
Cable Curls
Ball Abs
Seated Row
Calf Raises
Pull Ups
2 x Balcony Run

5 min jog warm up

Dynamic stretches--8 minutes

5 Minutes of 20 seconds on/10 seconds rest of:

Box Jumps

Push ups

Jump Rope

Mountain Climbers

Burpees

8 bent over row

8 bicep curls

8 back extensions set x 3


10 box jumps

10 straight arm lifts

Balcony run set x 3

Max out Pull ups

Max out push ups

1 Mile Run

10, 12, 14, 16

Frog Hops (entire length of the hallway)

Incline Abs

Squat Cleans

Lat Pull Down

Upright Row w/straight bar

Crazy 8

8 Pull ups
8 Deadlift
8 Push ups
8 Front squat

8 Rounds

16-14-12

Military Press with straight bar
Bicep Curls--medium weight
Incline Abs with 10 lb plate
Back extensions with 10 lb plate
Decline Push ups
1 arm swim pull
Deadlift press with DB

5 min run warm up

20 sec on, 10 off:

Box Jumps
Lunges
Single leg hip bridge (right)
Singe leg hip bridge (left)
Bird dogs (right)
Bird dogs (left)
Dips

stair run in tippin..double the stair runs each round.

AMRAP 20 minutes

Sprinters:

Military Run--5 minutes (sprint/jog on command)

4/5 Rounds of:

10 overhead Squats

10 seated rear delt raises

10 (20 total) step ups with weight

10 pull ups

20 calf raises

1 lap around Tippin

AMRAP in 20 Minutes:

100 Pushups
100 Bench Squats
100 Jump Rope
100 Wall Ball
100 crunches (50 right elbow to left knee, 50 left elbow to right knee)

3 Rounds: 10/7/5 -- Increase weight each round

Bench

Tricep Extension

Lat Pulldown

2 arm row with dumbbell

2 min Jump Rope

40 Walking Lunges

20 Push ups

"sweaty mess"

10 Min Run around Tippin

20 MedBall Slams
20 MedBall Russian Twists
25 yd Frog Hops
20 Burpees

AMRAP=20 min!

3 Rounds of:

8 Back Squats
8 Deadlifts
25 Ball Crunches
8 Inverted pull ups
8 Cleans
Tippin run

Med Balls 45 sec on each exercise

chest passes
tricep throws
squat throws
between the leg throws
sit ups throws
hand offs
tap tap toss

AMRAP in 20 Min:

20 KB swings
20 jump rope
20 box jumps
20 tricep kickbacks
1 lap around the gym

8-6-4-2

Squats with light-medium weight

Chin-ups

Seated Row

30 sec hold Pull-ups

6 Rounds:

45 sec Box Jumps
45 sec Stabilizers

5 Rounds:

30 sec push ups
30 sec supermans

5 rounds of:

8 Dumbbell deadlifts
8 Dumbbell 1 arm shoulder press
8 Dumbbell squats
8 lunges each leg
8 back extensions
2 min jump rope

*50* reasons we LOVE crossfit

2 Rounds:

50 sit ups with medicine balls

50 mountain climbers

50 bicep curls

50 burpees

50 jump rope

2 x balcony run

Fitness Test Part 2

5 x Balcony Run @ 1:30 (women under 40, men under 35)

Max out Pullups

Max out on Wall Ball for 3:00

FItness Test Part I

4 x 400 Meter Run @ 4:00 for time

5 Min. Rest

Max pushups @ 2:00



Part II is on Thursday....

DW Mon, Sept 20

Manic Monday

AMRAP in 30 minutes

100 jump Rope
25 crunches
30 KB press (15 each arm)
2 x balcony run

DW Fri, Sept 17

5 rounds:

30 KB swings
30 Box Jumps
30 Jump Rope
30 Lunges

Enjoy the weekend!

DW Thur, Sept 16

4 rounds: 13, 11, 9, 7 reps with medium wt

Bench
45 sec. stabilizers
Pull ups
45 sec. stabilizers
Deadlift
45 sec. stabilizers


30 sec pull up routine:

hold pull up for 30 sec. x 4
rest 1 min

DW Wed, Sept 15

AMRAP in 30 minutes

25 sit ups
hill run (up and back)
20 push ups
hill run
15 jumping jacks
hill run
10 (each leg) lunges
hill run

DW Tues, Sept 14

4 rounds of

Dumbell Workout 10 of each
1. hammer curls
2. shoulder press
3. tricep kickbacks/extensions
4. bent over row
5. straight arm extensions

400 Run (Mar - Boyd)

For Form and Time

DW Thur, Sept 9

12 - 9 - 6 - 3

Bench
Cleans
SDHP
Tri Choice
Bi Choice
Squat

Optional:
Run between rounds 400/200

DW Wed, Sept 8

Run 25 min

After every 5 min of running
10 Burpees
20 Lunges
30 Crunches

DW Tues, Sept 7

AMRAP in 10 min
75 ft Frog Hop
15 Bench
15 Cleans

Rest Two Min

4 Rounds (minimum) or AMRAP 10 min
15 DB Bi Curls
15 DB Shoulder Press
15 Seated Row
75 ft Frog Hop

DW Fri, Sept 3

21-15-9

Cleans
Dips (try real but do bench if you must)
Bi/Tri Combo

Rest if you need between round, work form, not for time

*Optional Run 400/800 between rounds

DW Thur, Sept 2

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
Rest 1 Min

1 Min Each
Pushups
Air Squats
Crunches
Box Jumps
Rest 1 Min

:30 Each
Pushups
Air Squats
Crunches
Box Jumps

DW Wed or Sat, Sept 1 or 4

Cardio Day

Run 5k for Time

DW Tues, Aug 31

Run 1 Mile

Stadium Run

25 Yard Borad Jump
25 Yard Lunge
25 Streamline Situp
25 Yard Broad Jump
25 Push Ups
25 Situps
25 Yard Broad Jumps
Max Pull Ups or Bench Pull Ups
25 Crunches

Stadium Run

Repeate Exercises from Above

Stadium Run

Run 1 Mile

DW Mon, Aug 30

AMRAP in 20 min

5 Pull Ups
10 Push Ups
15 Squats
20 Ball Crunches

DW Fri, Aug 28

Tabata Intervals
6 x 30 sec (20 on - 10th off)

Tuck Jumps
Situps
Lunges
Push Ups
Air Squats
Dips

200 run between each exercise

DW Thur, Aug 26

Rounds of:
7-9-5-11-3

Back Squats
Deadlift
Split Squat Jump (per leg)
Back Extension
Front Squats
Box Jumps (20 each time)

400 Run to warm up and cool down

DW Wed or Sat, Aug 25 or 28

Start getting some long pure carido one day a week

Bike 30 K

DW Tues, Aug 24

Rounds of:
7-9-5-11-3

Bench
Cleans
Thurster
DB Burpee w/Kick Backs
KB (heavy)
Pull Ups (10 each time)

400 Jog to Warmup and Cool Down

DW Mon, Aug 23

Go to a track and complete
15 Rounds for distance of:
Sprint for 20 sec
Rest for 40 sec
Start each round at previous round's end point.

What is the total distance ran?

DW Fri, Aug 20

For Time:
400 M Run
15 Cleans
15 Wall Ball (20lb Ball)
200 M Run with Weight (M 35 lb db / W 25 lb db)
15 Cleans
15 Wall Ball (20 lb Ball)
200 M Run with Weight (M 35 lb db / W 25 lb db)
15 Cleans
15 Wall Ball (20 lb Ball)
400 M Run

DW Thur, Aug 19

AMRAP in 6 Min
6 SDHP
6 Burpee Box Jump

Rest 2 Min

AMRAP in 6 Min
6 KB
6 Burpee Pull Ups

Rest 2 Min

AMRAP in 6 Min
6 Thruster
6 Burpee Tuck Jump

DW Tues, Aug 17

For Time:
10-9-8-7-6-5-4-3-2-1

Bench
Clean
Deadlift
Bi/Tri Combo

DW Mon, Aug 16

AMRAP 20 Min

25 Double Unders (125 Real Jumps)
5 Pull Ups
10 Wall Ball
15 Box Jumps
20 Squats
25 Crunches

DW Fri, Aug 13

Mini Triathlon

For Time:
1 Mile Swim
4 Mile Bike
2 Mile Run

DW Thur, Aug 12

Power Day

9 - 6 - 3
Bench
SDHP
Thruster
Squat
Bi Choice
Tri Choice
Cleans

200 Run to start, between each round, and to finish

DW Tues, Aug 10

400 Yard Jog
50 Situps
100 Yard Sprint
30 Push Ups
100 Yard Sprint
10 Tuck Jumps
200 Yard Run
40 Air Squats
200 Yard Run
20 Mountain Climbers
300 Yard Run
50 Double Unders (250 Reuglar Jump Ropes)
100 Yard Sprint
50 Double Unders (250 Regular Jump Ropes)
300 Yard Run
20 Burpees
200 Yard Run
40 Lunges
200 Yard Run
10 Pull Ups
100 Yard Sprint
30 Box Jumps
100 Yard Sprint
50 Situps
400 Yard Jog

DW Mon, Aug 9

Warmup
2 Rounds of
5 Light Weight Bench
5 Light Weight Squat
5 Light Weight Deadlift

MAX OUT
1 Rep Bench
1 Rep Squat
1 Rep Deadlift

Have you improved since last max out?

DW Fri, Aug 6

Run 1 Mile
50 Push Ups
200 Crunches
50 Push Ups
Run 1 Mile

DW Thur, Aug 5

AMRAP in 20 min

5 Hand Stand Push Ups
10 Burpees
15 Walking Lunges
20 Air Squats
25 Crunches

DW Tues, Aug 3

4 Rounds of

20 Pullups
30 Pushups
40 Situps
50 Squats
400 Run or 60 Double Unders

DW Mon, Aug 2

5 rounds of each of the following

5 DB Deadlift
5 DB Cleans
5 DB Push Press
5 DB Squats

25 crunches between each round

Increase weight each round

DW Thurs, July 30

"Mark and Cindy"

Complete as many rounds in 25 minutes as you can of:

30-40 sec stair climb
5 Pull-ups
10 Push-ups
15 Squats

only rest when you need it

DW Wed or Fri, July 28 or 30

3 rounds (10 min max)
30 pushups
15 overhead squats

rest 3 min

AMRAP 10 min
5 burpee - lateral box hop - burpee **
5 high pull
5 pullups

** B-LBH-B = Drop to burpee on one side of box; lateral hop on to box / off other side = 1 rep

DW Tues, July 27

Power Day

15 - 7 - 5 - 3

Round 1 (15 reps of each exercise) - warmup
Rounds 2, 3, 4 - increase weight as you decrease reps
Work for smooth technique and good form while increasing weight

Squats
Bench
Seated Row
Cleans


Finish up with -
25 incline sit ups
50 ball crunches
25 incline situps

DW Mon, July 26

YOU CAN DO THIS SOMEWHERE OUTSIDE WITHOUT EQUIPMENT
Round 1
1 mile run/jog warmup
100 crunches (mix it up)


Round 2
AMRAP 10 minutes (high intensity)

20 yard sprint
5 burpees
20 yard bear crawl
5 pullups or 10 dips
20 yard sprint
5 pushups

DW Thur, July 22

Power Day

21-17-13-9-5

Cleans
Push Press
DB Burpees
SDHP
Hand Stand Pushup
Deadlift

200 m run between rounds (4 runs)

DW Wed or Fri, July 21 or 23

Do the following workout with a partner, while one person is doing the run portion, the other is doing the exercise. As a group of two, you need to collectively do the total. If you do not have a partner, cut the number in half, but still do the same amount of running.

While on person does the run, the other does the pull-ups (you may have to do more than one run to complete 50 pullups as a team)

400 Run

50 Pullups

Then move onto…

200 Run with weight

100 Dips

And…

400 Run

150 Pushups

And…

200 Run with weight

200 Air Squats

And…

400 Run

250 Crunches

Finally …

100 M Froghop Together

DW Tues, July 20

For Time:

Run 1200
63 KB
36 Pull Ups
Run 800
42 Kb
24 Pull Ups
Run 400
21 KB
12 Pull Ups

DW Mon, July 19

3 Round of:

20 Lunges (each leg)
200 Run
30 Box Jumps
200 Run
40 Air Squats
200 Run

DW Fri, July 16

400 Run
25 Burpees
300 Run with weights (20 lbs w / 30 lbs m)
15 Burpees
200 Run with weights (25 lbs w / 40 lbs m)
5 Burpees
400 Sprint

DW Thur, July 15

"Filthy Fifty"

For Time:
50 Box Jumps
50 Pull Ups
50 KB
50 Sit Ups
50 Walking Lunges w/weight
50 Thrusters
50 Wall Ball
50 Back Extensions
50 Burpees
50 Double Unders

You must complete ALL 50 of one exercise before moving on to the next.

DW Tues, July 13

3 Bench Heavy
5 T-Bar Rows (or seated rows)
7 Squat Jump w/ weight (db each hand)
9 Cleans (95 lbs m / 65 lbs w)
11 Tri Choice
13 Step up per leg w/ weight
15 KB
17 Back Extension
19 Thrusters
21 Curls

DW Mon, July 12

800 m run for warm up

1 Pull Up, 2 Push Ups, 3 Sit Ups, 4 Air Squats
(Round 1)
2 Pull Up, 3 Push Ups, 4 Sit Ups, 5 Air Squats
(Round 2)
3 Pull Up, 4 Push Ups, 5 Sit Ups, 6 Air Squats
(Round 3)
4 Pull Up, 5 Push Ups, 6 Sit Ups, 7 Air Squats
(Round 4)
5 Pull Up, 6 Push Ups, 7 Sit Ups, 8 Air Squats
(Round 5)

Continue up the ladder for AMRAP 15 minutes and see how high you can go.

800 m run to finish

DW Thur, July 8

3 Rounds of:

25/25/25 Wall Ball
10/10/10 Chin Ups
12/6/3 Bench
15/10/5 Tri Choice
10/10/10 DB Burpees
15/10/5 Bi Choice
10/10/10 KB
15/10/5 SDHP
12/6/3 Squat
10/10/10 Split Squat Jumps w/weight
25/25/25 Ball Crunches

DW Wed or Fri, July 7 or 9

For Time:

35 Double Unders (200 Regular)
25 Heavier Cleans (95 lbs M / 65 lbs W)
15 Clapping Push Ups
10 Knees to Elbows
400 Run with weight (40lb M / 25lb W - db per hand)
10 L Pull Ups
15 Clapping Push Ups
25 Heavier Cleans (95 lbs M / 65 lbs W)
35 Double Unders (200 Regular)

DW Tues, July 6

Power Day

5 Round of:
12 Front Squats (odd rounds) / 12 Back Squats (even rounds)
9 Power Cleans
6 Push Press
3 Burpees
25 Ball Crunches
(Optional 2 Min Carido)

Rest 1-2 Min Between Rounds

*Start to step up the weight*

DW Mon, July 5

Tabata Intervals

6 sets of 6 x 30 (20 sec on 10 off)

Exercises of:
Wall Ball
Push Ups
Box Jumps
Sit Ups
Slip Squat Jumps
Squats

Run a 400 or 300 Jump Rope between each round

DW Thur, July 1

5 rounds of:

3 Heavy Bench
6 Heavy Squats
9 Cleans
12 Thrusters
15 Dips
25 Crunches

DW Wed or Fri, June 30 or July 2

6 Rounds of:

MAX possible Pushups till Fail (min of 15 per round)
SPRINT 200 m
Rest 1 min

Count total number of pushups

DW Tues, June 29

4 rounds of increasing weight:

Reps per round of 16/12/8/4

Back Squats
Bench
Frog Hop (75 ft each round)
Cleans
High Pull
Wall Ball (30 each round)
Straight Leg Dead Lift
Bicep Choice
DU (30 each round or 200 regular per round)

DW Mon, June 28

AMRAP 20 Min:

25 Box Jumps
20 Lunges
15 Push Ups
10 Dips
5 Pull Ups

When 20 mins are complete:
BT Abs

DW Fri, June 25

30 minute running clock
Start each new thing on a 3 minute interval (10 x 3 min)
Time left over is rest time/time to move to next exercise

400 Run
50 KB Deadlift with a high pull
2:30 Jump Rope (do Double Unders if you want)
60 Wall Ball
400 Run
70 Pushups
2:30 Jump Rope (DU?)
60 KB Swings
400 Run
50 Jumping Pullups or 25 Regular

DW Thur, June 24

Dumbbell Workout

5 Rounds all with same weight Dumbbell :

14 Squats
8 Bi
4 Tri
10 Thruster
6 Cleans
12 Overhead Lunges

DW Tues, June 22

6 Rounds of:

6 Cleans
6 High Pull
6 Tri Pushdown
6 Dips
6 Chin Ups
6 Situps

DW Mon, June 21

"W"

15 - 10 - 5 - 15 -5 - 10 - 15
reps of the following

DB Kickbacks*
DB Bi Curls*
DB Thrusters* (butt to bench)
Burpee Box Jumps
200 Run
Situps
Pull Ups
Bench (NO bench on the middle 15 rep round)
Balcony Run

*use the same dumbbell for all 3 exercises

DW Thur, June 17

Use moderate to light weight for each exercise

3 Rounds of 1 minute of each exercise (count your reps for each round)
Jump Rope
Thrusters (Squat and Push Press)
Cleans
Wall Ball
Sumo Deadlift High Pull (SDHP)
Jump Rope
Rest 1 minute

DW Wed or Fri, June 16 or 18

400 M Run

AMRAP in 6 minutes
6 x Split Squats (each leg)
6 x Pull ups

400 M Run

AMRAP in 6 minutes
6 x Sit ups
6 x Dips

400 M Run

AMRAP in 6 minutes
6 x Push ups
6 x Air squats

400 M Run

DW Tues, June 15

Three Rounds:
75/75/75 Feet of Lunges
15/15/15 Back Extensions
15/10/5 Bench
20/20/20 KB
15/10/5 Cleans
30/30/30 Wall Ball
15/10/5 Seated Row
21/21/21 Bi Curls
15/10/5 Tri Push Downs
15/15/15 Pull Ups
75/75/75 Feet of Frog Hops

Rest 1 Min per Round

DW Mon, June 14

400 Run
25 Squats
50 Box Jumps
75 Crunches
400 Run
75 Squats
25 Box Jumps
50 Crunches
400 Run
50 Swuats
75 Box Jumps
25 Crunches
400 Run

DW Thur, June 10

For Time:

10-9-8-7-6-5-4-3-2-1
Clean
Deadlift
Bench

DW Wed or Fri, June 9 or 11

Go to a Track or find some steps:

AMRAP 20 minutes (try to get 4 rounds):

2 min bleacher run
15 Bench Dips
15 Bleacher Pushups
15 Bar Pullups (like bench pullups)
15 Burpees
30 crunches (mix up what you do)

DW Tues, June 8

Power Day

12/8/4

Overhead Squats
Up Right Row
Back Squats
Overhead Lunges with Weight
25 Box Jumps
50 Ball Crunches

DW Mon, June 7

For time:

15 HSPU
25 Deadlifts
50 Pullups (assisted 2 to 1)
100 Wall Ball
200 Double Unders or 1000 Single Jump Rope
400 Run with M 40 lb/W 25 lb dumbbells (a db in each hand)

DW Thur, June 3

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 some cardio add a 200 Run or 2 min Jump Rope per round)
Minimal rest between exercises

DW Wed or Fri, June 2 or 4

Kettlebell Day
5 Rounds for time:

If you do not have a Kettlebell, do what is below with a DB

3 2 Handed KB Swing
3 R Arm KB Swing
3 L Arm KB Swing
3 2 Handed KB Swing
3 R Arm KB Clean and Press
3 L Arm KB Clean and Press
3 2 Handed KB Swing
3 R Arm KB Snatch
3 L Arm KB Snatch
25 Air Squats

or

5 DB Swings
5 DB Right Arm Curls
5 DB Left Arm Curls
5 DB Cleans
5 DB Swings
25 Air Squats

DW Tues, Jun 1

Taking the Bear Complex and doing it Tabata style!

Each TABATA set will be 4 min, 8 x (20 ON - 10 REST)

On a continuously running clock:

0:00 - 4:00 - Tabata Hang Power Clean

4:00 - 8:00 - 400 M RUN

8:00 - 12:00 - Tabata Front Squat

12:00 - 16:00 - 400 M RUN

16:00 - 20:00 - Tabata Push Press

20:00 - 24:00 - 400 M RUN

24:00 - 28:00 - Tabata Back Squat

28:00 - 32:00 - 400 M RUN

DW Mon, May 31

"At the Playground with Morgan"

Run to a park - 1/2 mile

5 Rounds of:
While Crossing Monkey Bars do 8 Pull Ups
9 Burpees
10 Lunges
11 Dips
12 Situps
Run a lap of the park (300m)

Run back home - 1/2 mile

DW Thurs May 27 - Power Day

5 Rounds of

5 Deadlift
5 Power Cleans
5 Thrusters
5 Split Squat Cleans

100 Ball Crunches when you finish

DW Wed, May 26

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), if you can bench your bodyweight 30 times, go for it, if not lighten the weight and build up as reps decrease. Ladies try to start at 65 or 75 (more if able 30 times) and increase from there.

BT Abs when you finish (have a partner sit on your feet)
25 Sit Ups
25 Clap Right (to your partners hand)
25 Clap Left (to your partners hand)
25 Resist with a Broomstick (have your partner push you back)

DW Tues, May 25

7 Rounds of

7 Deadlifts
7 Cleans
7 Pullups
7 Thrusters
1 min Jump Rope
rest :30

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

DW Mon, May 24

“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

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

DW Thurs, May 20

With a continuously running clock do 1 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 or KB Clean (if you use a KB, alternate arms)
Wall Ball
Sumo Deadlift High Pull (SDHP)
Jump Rope
Rest 1 minute

DW Wed or Fri, May 19/21

Warmup - Start with a 400 run or 2 minutes of jump rope

15-12-9-6 of the following

Choice Bicep
Choice Tricep
Thrusters
Heavy Wall Ball - to a 10 ft target

optional 200 run between rounds

DW Tues, May 18

12-11-10-9-8-7-6-5

Burpees
Pullups
Double Unders
KB Swings
KB Squats or Goblet Squats

100 Jump Rope after each round or 200 Run after every other round
Start with the run or the Jump ropes as a warm up

For Time

DW Mon, May 17

With a continuously running clock do each of the following rounds on 6 minutes (total workout time 36 or 42 minutes)

Try to have your weights set up before you start.

If you finish the round before the 6 minutes is up, do crunches (ball/regular) or incline situps until the next round starts.

Rounds 1, 4, (optional 7) - 800 Run

Rounds 2 and 5 -
2 x
10 Bent Over Rows
10 Seated Rows
10 Choice Bicep Curls
10 Rt. Arm Tri Pushdown
10 Lt. Arm Tri Pushdown

Rounds 3 and 6 -
2 x
10 Back Squats
10 Split Squat Jumps (? weight)
10 Rt. Str. Leg Deadlift (KB or DB, in left hand)
10 Lt. Str. Leg Deadlift (KB or DB, in right hand)
10 Side to Side Lunges (? weight)

DW Thur, May 13

Part I
"The DAVE"
AMRAP in 20 minutes:
5 Handstand push-ups
10 Bench press (M-135/W-70)
15 Push press (M-75/W-45)
20 Dips

Part II
BT Abs
25 Sit Ups
25 Clap Right (to your partners hand)
25 Clap Left (to your partners hand)
25 Resist with a Broomstick (have your partner push you back)

DW Wed, May 12

13 - 9 - 5 - 1

Bench
Back Squat
Bi/Tri Combo
Clean
Incline Situps (15 each time)

DW Tues, May 11

Five Rounds, Each for time of:

10 Pull-ups
20 DU or 100 JR
30 Push Ups
40 Situps
50 Squats

Each Round on 5/5:30 Min

DW Mon, May 10

A Continuous Balcony Run for 20 Min:

DURING the Balcony Run Do Stations Of:
10 Wall Ball
10 KB
10 Situps
10 DB Thrusters/Curls/Tri
10 Lunges
10 Pull Ups

DW Fri, May 7

3 Rounds:

10 Pull Ups
10 Bench
10 Squats
10 Bi
10 Tri
10 Push Press
25 Ball Crunches

DW Thur, May 6

Run 1 Min
5 Burpees
10 Lunges
15 Crunches
Run 2 Min
5 Burpees
10 Lunges
15 Crunches
Run 3 Min
5 Burpees
10 Lunges
15 Crunches
Run 4 Min
5 Burpees
10 Lunges
15 Crunches
Run 3 Min
5 Burpees
10 Lunges
15 Curnches
Run 2 Min
5 Burpees
10 Lunges
15 Crunches
Run 1 Min
5 Burpees
10 Lunges
15 Burpees

Then....
3 Rounds of increasing weight to heavy
10 Bi
10 Tri
10 Pull Ups (weighted?)
10 Dips (weighted?)
10 Pushups (weighted?)

DW Tues, May 4

Jack's Daily Dozen

5 Times of:
200 Run or 2 Balcony Runs
12 DB Burpees
12 Squats
12 Seated Dips
12 Box Jumps
12 DB Shoulder Press
12 DB Curls
12 Bench Press
24 Situps

DW Mon, May 3

AMRAP in 20 Mins

200 Run
10 Pullups
10 Thrusters
10 Incline Situps
10 KB
10 Deadlift

DW Tues, Apr 27

4 Rounds for Time:

12 Pull Ups
10 Back Squats
8 Chin Ups
6 Front Squats
4 Hand Stand Push Ups
2 Heavy Bench

DW Mon, Apr 26

Tabata Intervals with Balcony Run

6 x 30 sec (20 on - 10 off)
Lunges
Box Jumps
Squats
Pushups
Situps
Jump Rope

Balcony Runs on 1:30

DW Fri, Apr 23

Card Game

Use all 52 Cards, flip one card over at a time and work from the following:
A = 13
Face Cards = 10
Numbered Cards = Face Value

Heart = SDHP
Diamonds = Burpees
Spades = Push Press/Bent Over Row
Clubs = Lunges with weight (number per leg)

DW Thurs, Apr 22

“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 Tues, Apr 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, Apr 19

Partition as necessary
For time:
100 Pull Ups
100 Push Ups
100 Squats
100 Situps

DW Sun, Apr 18

4 Rounds

25 Box Jumps
10 Bench
25 Wall Ball
10 High Pull
25 DU (5:1)
10 Cleans
25 Crunches
200 m Run

DW Thurs, Apr 15

50 Crunches
400 Run
50 Crunches
40 Air Squats
400 Run
50 Crunches
40 Air Squats
30 Dips
400 Run
50 Crunches
40 Air Squats
30 Dips
20 Bi Curls
400 Run
50 Crunches
40 Air Squats
30 Dips
20 Bi Curls
10 Burpees
200 SPRINT

DW Tues, Apr 13

7 rounds of the following increasing weights:

7 Split Squat Jumps with weight (each leg counts as one)
7 Back Squats
7 Hand Stand Push Ups
7 Deadlift
70 Ft Frog HopFor Time

DW Mon, Apr 12

200 Run then 10-9 reps of what you see below
200 Run then 8-7
200 Run then 6-5
200 Run then 4-3
200 Run then 2-1
200 Run

Thrusters
Pullups
BOR
Bi Curls
Tri Choice

200 Run = Pierce Run

DW Sun, Apr 11

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/2 Stair Laps (1 Set Only Each Round Alternate)

DW Fri, April 9

10 HSPU (Hand Stand Push Ups)
20 Walking Lunges
30 Box Jumps (24/20)
40 Double Unders (5:1 Singles)
50 Sit Ups
40 Double Unders
30 Box Jumps
20 Walking Lunges
10 HSPU

* At some point during this WOD, you must also complete a total of 50 BURPEES.

FOR TIME.

DW Thurs, April 8

400 M Run

21-15-9
Cleans
Deadlifts
Burpees

400 M Run

DW Tues, Apr 6

4 x 400 Run @ 4:00

All out, Record Time

DW Mon, Apr 5

20 Squats with Weight
100 Ball Crunches
15 Squats with Weight
75 Box Jumps
10 Squats with Weight
50 Wall Ball
5 Squats with Weight
25 Pushups

DW Thur, Apr 1

200 Run + Balcony Run
40 DU
30 Wall Ball
30 Situps
15 L Pull Ups
15 2 Level Push Ups
Balcony Run
20 Burpees
Rest 2 Min
20 Burpees
Balcony Run
15 2 Level Push Ups
15 Weighted Lunges Per Leg
30 Situps
30 Dips
40 DU
200 Run + Balcony Run

Tues, March 30

AMRAP 20 minutes

10 KB swings
5 KB Row each arm
5 KB Clean and Press
Frog Hop Hallway (75 ft)
10 Bi Curls
10 Pushup Row - one arm per pushup
10 Upright Row
Walking Lunges Hallway
25 Ball Crunches
10 Burpees

DW Mon, Mar 29

18 - 15 - 12 - 9
200 m run between sets

High Pull
Choice Bi
Choice Tri
Wall Ball
Thrusters

DW Sun, Mar 28

AMRAP 20 Min

5 Pullups
5 Burpees
15 Box Jumps
15 Lunges
25 Squats
25 Crunches

DW Thur, Mar 25

For Time:

100 crunches
30 KB
400 Run
30 Push Ups
5 Pull Ups
10 Cleans
15 Bench
10 Box Jumps
200 Run
10 Box Jumps
15 Pull Ups
5 Cleans
10 Bench
10 Box Jumps
200 Run
10 Box Jumps
10 Pull Ups
15 Cleans
5 Bench
30 Push Ups
400 Run
30 KB
100 Crunches

DW Tues, Mar 23

13 - 9 - 5
Bench
Back Squats
Bi/Tri Combo
Cleans
Incline Situps w/Weight (15 each time)

DW Mon, Mar 22

For Time:
75 Wall Ball
400 M Run
10 Pull Ups
40 DU
40 Sit Ups
10 Pull Ups
30 DU
30 Sit Ups
10 Pull Ups
20 DU
20 Sit Ups
10 Pull Ups
400 M Run
75 Wall Ball

*Remember regular jump rope are 5 to 1 if you can't do DUs

DW Fri, Mar 19

2 min as many reps of each
Push Ups
Box Jumps
Situps
90 secs as many reps of each
Push Ups
Box Jumps
Situps
1 min as many reps of each
Push Ups
Box Jumps
Situps
30 secs as many reps of each
Push Ups
Box Jumps
Situps

DW Thurs, Mar 18

.75 mile run (corbett loop)
9 pullups
9 seated row
.5 mile run (long becker loop)
12 pullups
12 seated row
.25 mile run (boyd loop)
15 pullups
15 seated row

For Time

Dw Tues, Mar 16

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of EVERY minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. THERE IS A 20 MINUTE TIME CAP ON THIS WOD.

DW Fri, Mar 12

3 Rounds of

15 Bi curls
15 Tri Kick Backs
15 Thrusters
15 DB Pushup Rows
15 Squats
30 Mountain Climbers
50 Double Unders

After the 3rd round- 200 crunches

DW Wen, Mar 10

Run 1 min
10 Pushups
10 Split Squats Jumps
Run 2 min
10 Pushups
10 SSJ
Run 3 min
10 Pushups
10 SSJ
Run 4 min
10 Pushups
10 SSJ
Run 3 min
10 Pushups
10 SSJ
Run 2 min
10 Pushups
1o SSJ
Run 1 min

DW Tues, Mar 9

6 Rounds of

10 Squats with weight
**
10 Bent Over Row
**
10 Upright Row
**

**
Round #1 - 10 Sit Ups
Round #2 - 10 Pushups
Round #3 - 10 Dips
Round #4 - 10 Lunges
Round #5 - 10 Sit Ups

DW Wen, Mar 3

3 x
25 Air Squats
20 Crunches
15 Pushups
10 Dips
5 Tuck Jump Burpees, no pushup
Run 200

DW Tues, Mar 2

For Time
10 Clean and Jerk
50 Double Unders
50 Unanchored Sit Ups
21 Thrusters
21 Pull Ups
10 Clean and Jerk
21 Pull Ups
21 Thrusters
50 Unanchored Sit Ups
50 Double Unders
10 Clean and Jerk

DW Mon, Mar 1

3 Rounds of

5 Back Squats (mod weight)
5 Deadlifts (mod weight)
25 Ball Crunches
10 Seated Row
25 Crunches
200 Run

Dw Thur, Feb 25

Run-21-Run–15-Run–9-Run
(Runs are 200m)

Bench
Thruster
Pullups
Split Squat Cleans
Bicep Curls
Tricep Kickbacks
10 Burpee Combo

DW Wen, Feb 24

3 Rounds of:

50 Squats
7 Pullups
14 Dips
10 Cleans

DW Tues, Feb 23

4 Tabata Intervals
5 x 30 sec (20 on 10 off)

Lunges
Situps
Push Ups
KB

Begin with a balcony run, run between, and end with a run

DW Wen, Feb 17

AMRAP in 20 min

5 Pullups
10 Push Ups
15 Squats
20 Ball Crunches

DW Tues, Feb 16

"Filthy Fifty"

50 Box Jumps
50 Pull Ups
50 KB
50 Situps
50 Back Extensions
50 Double Unders
50 Wall Ball
50 Lunges
50 Push Press (45lbs)
50 Burpees

DW Fri, Feb 12

1-3 x

25 air squats
20 crunches
15 pushups
10 dips
5 Tuck Jump Burpees, no pushup
Run 200/400?

DW Thur, Feb 11

400 Run
30 Wall Ball
30 Situps
15 L Pull Ups
15 Thrusters
200 Run
Rest 2 Min
200 Run
15 2 level Push ups
15 Cleans
30 Situps
30 Dips
400 Run

DW Wed, Feb 9

Extra 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 Tues, Feb 9

Extra Work Out People NONE

Taper People Only
2 Times
20 Lunges
100 Crunches
20 Push Ups

Full Work Out
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats
10 Ball Crunches

DW Mon, Feb 8

For Time:

Squat/Jump Rope/Push-Up
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, Feb 5

Tabata Intervals on 4 min

5 exercises 5x(20 on-10 off) with balcony run afterwards

KB
Lunges
Burpees
Crunches
Box Jumps

DW Thur, Feb 4

“MAX OUT”

Warm up light/middle weight 3x5 reps of:
Bench
Squats
Deadlift
Bent Over Row

Then one MAX OUT rep of each above lift

DW Tues, Feb 2

“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, Feb 1

Part I
Med Balls
Stabalizers 2x(45 sec F-L-R)
Sucidies

Part II
For Time in any combination:
100 (50 girls) Pull Ups (Assisted 2 to 1)
100 Push Ups
100 Situps
100 Squats

DW Fri, Jan 29

Part I
Med Ball Circut
Running Sprints

Part II
50-40-30-20-10
Double Unders (5 to 1 Regular)
Crunches x's 2

Part III
All with KB
4 Rounds of:
10 Swings
5 Right Arm Row
5 Left Arm Row
5 Goblet Squats
5 Clean Right Arm
5 Clean Left Arm
5 Deadlift
5 Clean and Press Right Arm
5 Clean and Press Left Arm
10 Swings
400m Run

DW Thur, Jan 28

4 Rounds for Time:

12 Pull Ups
10 Back Squats
8 Chin Ups
6 Front Squats
4 Hand Stand Push Ups
2 Heavy Bench

DW Tues, Jan 26

3 Rounds

increase weight in each round

10/7/5 Bench or Lat Pull Down
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 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/15/15 Close Grip Pushups (no weight)
2 Min Jump Rope or 400 M run after each round

Rest 1 min between rounds

DW Mon, Jan 25

"The Mini Sherri"

For Time:
30 Push Ups, 35 Box Jumps, 40 Situps, 45 Air Squats
200 Run
25 Push Ups, 30 Box Jumps, 35 Situps, 40 Air Squats
400 Run
20 Push Ups, 25 Box Jumps, 30 Situps, 35 Air squats
600 Run
20 Push Ups, 25 Box Jumps, 30 Situps, 35 Air Squats
400 Run
25 Push Ups, 30 Box Jumps, 35 Situps, 40 Air Squats
200 Run
30 Push Ups, 35 Box Jumps, 40 Situps, 45 Air Squats

DW Fri, Jan 22

Part I
Med Ball Circut

Part II
5 Rounds
50 Crunches
15 KB
10 Cleans
5 Bench

Part III
Tabata 6 x 5 (20 on - 10 off)
Exercises of:
Start Jumps
Situps
Dips
Squats
Push Ups
Box Jumps

Start with balcony run and run after each tabata interval

DW Thur, Jan 21

Five Rounds for Time:

45 pound barbell overhead walking lunges, 75 feet
21 Burpees

DW Tues, Jan 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 Mon, Jan 18

"W"

15 - 10 - 5 - 15 - 5 - 10 - 15
reps of following

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
Pull Ups
Bench (no bench on middle 15 round)
Balcony Run

*use the same dumbbell for all 3 exercises

DW Thur, Jan 14

With A Partner

5 Rounds of
50 Crunches
Both 25 Yard Tire Run
15 Frog Hops
Partner One 25 Yard Wheel Barrel Walk
Partner Two 25 Yard Wheel Barrel Walk
10 Sneaky Squats
Partner One 25 Yard Run with Partner Two on Back
Partner Two 25 Yard Run with Partner One on Back
10 Rockstar Jumps
Easy 25 Yard Jog Back To Start

DW Wed, Jan 13

Part I
8 Rounds:
Stair Run with Box Jumps
10 Squats
10 Push Ups
10 Crunches
10 High Knees

Part II
3 Rounds of 12 Each Exercise
Bi
Tri
Split Squat Cleans
High Pulls
Pull Ups
Kettle Bells
Double Unders (5 to 1)
Squats

Part III
20 Mins of:
50 Yard Beach Sprint
Increasing Reps Each Round 2-4-6-8... of
Lunges
Burpees
Tuck Jumps
Mountain Climbers

every third round 1/2 way bear crawl 1/2 easy jog

DW Mon, Jan 11

4 Person Team
6 Rounds:

Partner 1
Complete Weight Round and Wait Till Partner 2 Returns to Start Run
Use Same Weight for ALL Exercises
R1- 5 Bi Curls 6 Push Press 7 Bent Over Row 8 Ceans 9 Upright Row 10 Squats
R2- 10 Bi Curls 5 Push Press 6 Bent Over Row 7 Cleans 8 Upright Row 9 Squats
R3- 9 Bi Curls 10 Push Press 5 Bent Over Row 6 Cleans 7 Upright Row 8 Squats
R4- 8 Bi Curls 9 Push Press 10 Bent Over Row 5 Cleans 6 Upright Row 7 Squats
R5- 7 Bi Curls 8 Push Press 9 Bent Over Row 10 Cleans 5 Upright Row 6 Squats
R6- 6 Bi Curls 7 Push Press 8 Bent Over Row 9 Cleans 10 Upright Row 5 Squats

Partner 2
500 M Run

Partner 3
Continues Round Until Partner 2 Arrives
Round 1 Box Jumps
Round 2 10 Dips/10 Push Ups
Round 3 Wall Ball
Round 4 Lunges
Round 5 KB
Round 6 Burpees

Partner 4
Stabalizers
2 x's 20 sec of each Front/Left/Right

DW Sun, Jan 10

Option 1
1 Min Run
20 Push Ups
20 Situps
20 Air Squats
2 Min Run
15 Push Ups
15 Situps
15 Air Squats
3 Min Run
10 Push Ups
10 Situps
10 Air Squats
4 Min Run
5 Push Ups
5 Situps
5 Air Squats
5 Min Run
Back Down to a 1 Min Run

Option 2
4 Mile Run
100 Squats
25 Crunches
25 Jumping Jacks
75 Mountain Climbers
25 Crunches
25 Jumping jacks
50 Lunges
25 Crunches
25 Jumping Jacks
25 Push Ups
25 Crunches
25 Jumping Jacks

DW Fri, Jan 8 PM

50 Frog Hops
50 Bench Pullups
50 Lunges
50 Double Unders (5 to 1 for regular)
50 KB
50 Bent Over Row
50 Sit Ups
50 Bi Curls
10/10/10/10/10 Burpees (30)/Push Ups (20)
4 Stair Box Jumps

DW Fri, Jan 8 AM

6 Tabata Intervals 30 seconds (20 secs on 10 secs off)

Start 500 M Run

Tabata Exercises of:
Abs
Push Ups
Split Squat Lunges
Single Leg Squat Left
Single Leg Squat Right

Run 500 M after each Tabata Cycle

DW Thur, Jan 7

2 Cycles
1 Min of Each Exercise:

Double Unders
Box Jumps
Burpees
Stair Runs
Stabalizers
Rest 1 min
Bent Over Row
Dips
Bi Curles
Squats
Wall Sits
Rest 1 min

DW Tues, Jan 5

4 Rounds of

50 Yard Beach Sprint
10 Cleans
10 Thrusters
25 Yard Frog Hops
10 Burpees
10 Tuck Jumps
25 Yard Lunges
10 Jumping Jacks
10 Mountain Climbers

Dw Mon, Jan 4

Part I
Med Ball Circut

Part II
Start With
2-4-6-8-10-12-14-16-18-20 Push Ups
100 M Run after each
4-8-12-16-20-24-28-32-36-40 Situps Till 20 Crunches After 20
100 M Run after each

Part III
2 People Circut

4 Rounds of:

Partner 1 Completes
5 KB Swings
5 KB Globet Squats
5 KB Right Arm Press
5 KB Left Arm Press
5 KB Deadlifts
5 KB Swings

Partner 2 Does:
Round 1 and 3- Wall Ball Until Partner 1 Completes KB Circut
Round 2 and 4- Jump Rope Until Partner 1 Completes KB Circut

DW Fri, Jan 1

4 Rounds of:

10 Bench
10 Bi Curls
10 Tri Exercise
10 Thrusters
10 Dead Lifts
300 M Run