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