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