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