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