Happy Thanksgiving :)

2/3 rounds:

20 step ups
20 lunges
30 sec stabilizers(planks) to the right, left and front
20 push ups
20 mountain climbers

Dryland for Akron Taper!!

25 Pushups
25 Box Jumps
25 Burpees
25 Abs(choice)

20 Pushups
20 Box Jumps
20 Burpees
20 Abs(choice)

15 Pushups
15 Box Jumps
15 Burpees
15 Abs(choice)

Work Hard Work!!!! Get ready to swim FAST!!!!!!!!!!

Day 1 of Taper! Yeah Akron Yeaahh!!

2 Rounds:

25 Abs on Big Ball
25 Deadlift

20 step ups with weight
20 lunges with weight

15 push ups
15 calf raises

10 pull ups
10 1 arm row (each side total 20)

1 tippin run

10 Rounds:

5 Pull ups
10 Cleans
15 Wall Ball
20 Pushups
Tippin Run

Stretch/Cardio warm up/Med Balls

40 sec on/20 sec rest

Box Jumps
Push ups
Front Planks
Supermans
Jump Rope
Burpees
Abs

Tippin Run

3 Rounds

Happy Friday!

2 Rounds:

50 Pushups
50 Box Jumps
50 Jump Rope
50 Mountain Climber
50 Kettle Bell Swings
50 Wall Ball
50 Abs (choice)

Balcony Run between each exercise

Stretch
200 Abs

AMRAP in 20 minutes

10 DB Burpees

10 Back Squat

100 Jump Rope

10 shoulder raises

10 bench pull ups

5 Rounds for Time:
10, 8, 6, 4, 2

Tricep Extension

30 second pull up hang

Front Squat

Step ups

Tippin Run

DB bench on a ball

AMRAP in 20/30 Minutes:

15 Box Jumps
15 Single leg Hip Bridges (30 total)
14 Pushup reaches (flyaways)
15 Kettle Bell upright row
2 x balcony run

5 Rounds for Time:

25 Squats
25 Push ups
25 Wall Ball
100 Jump Rope

5 Rounds:
12, 10, 8, 6, 4

Double Unders
Back Squat
Decline Pushups
Kettle Bell Swings
Burpees
Tippin Run

Yeeaah! Akron! Yeeaah!

15, 10, 5 reps of:

Lunges
Cable Curls
Ball Abs
Seated Row
Calf Raises
Pull Ups
2 x Balcony Run

5 min jog warm up

Dynamic stretches--8 minutes

5 Minutes of 20 seconds on/10 seconds rest of:

Box Jumps

Push ups

Jump Rope

Mountain Climbers

Burpees