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