5-5-5

Clean and Jerk
Chin ups
Back extensions

5k run


Get ready for Florida running!!

10-9-8-7-6-5-4-3-2-1  Timed..Record Times:

Burpees
Squats
Push ups
Sit ups

Fast paced...


then 20 min cardio

Tabata 40 seconds on/20 seconds off

3 Rounds:

Jump Rope
Sit ups with weight
Ski Jumps (wide jumps, explosive, touch the ground every time)
wall ball
Front Plank
KB Deadlift *use a DB if you dont have a KB
Jumping Jack push ups (hop feet out as you press down to the ground)
MB Cleans *fast explosive

Do a run between each round ..2 minutes either on treadmill, outside, on track, fast keep heart rate up!

21-15-9

Thrusters
Pull ups
KB swings

For time... Record times!

5 k run or 30 min cardio

Strength Day:

Back Squat...  Increase weight each round:

5 Rounds...Reps of 5-4-3-2-1 

then...

3 Rounds of:

8 back extensions
8 pull ups
8 DB burpees

Warm up:
Dynamic Stretch
100 abs
100 Jump Rope
20 Lunges
20 Air squats

then....

Workout:
1 Min cardio Burst (FAST) Running or Rowing
Rest 1 minute

8 rounds total!

3 Rounds timed: (Post your times)

20 abs (legs up--toe touches)
20 push ups
20 ski jumps (total)
20 MB Cleans
20 Jump Rope
2 min cardio burst

3 Rounds:

5 MB Slams

10 KB Deadlift

20 ski jumps

25 abs

20 KB swings

10 DB punches *each arm

5 chin ups

5 - 5 - 5 - 5

Back Squat
Pull-ups
1x200 m run or row

AMRAP 20 Minutes:

8 Frog Hops *in place  fast and explosive with big jumps!
10 DB burpees
12 bench pull ups
8 toes to bar or hanging knee tucks
2 min cardio sprint

50 Wall Ball

15 Squat Cleans

30 Wall Ball

15 Clean and Jerks

10 Wall Ball

15 Squat Cleans


1 mile run

2 Tippin Runs
20 KB swings

1 Tippin run
20 Air squats

2 Tippin Runs
20 Box jumps

1 Tippin Run
20 MB Slams

2 Tippin Runs
20 Jump Rope

AB Circuit/Stretch

Backsquat 5-5-5-5

between each set:
10 squat jumps fast
20 KB swings

Fa-la-la-la-la-la-la-la-la

12,11,10,9,8,7,6,5,4,3,2,1

1. Handstand
2. Squats
3. Jumping Jacks
4. Burpees
5.  Frog Hops
6. Sit ups
7. Jump Rope
8. MB cleans
9. dips
10. ski jumps
11. box jumps
12. high knees (in place)

Abs/Stretch

5 Rounds:

Tippin Run
20 Mountain Climbers
15 Air Squats
10 push ups
5 Burpees

3 Rounds:

20 Wall ball

10 Power Cleans

10 Bench Pull ups

20 Jump Rope

30 seconds of each:...1 time through..Tabata

Air Squats
Mountain climners
Burpees
Freestyle kicks
High knees
Bird dogs (right and left)
Jump Rope

20 seconds of each:

Air Squats
Mountain climners
Burpees
Freestyle kicks
High knees
Bird dogs (right and left)
Jump Rope
Side lunges
Pull ups

10 seconds of each:

Air Squats
Mountain climners
Burpees
Freestyle kicks
High knees
Bird dogs (right and left)
Jump Rope
Side Lunges
Pull ups
MB Slams
KB swings

2/3 rounds:  Depending on how much rest you need...High Intensity. Perfect Form.

20 DB thrusters  (explode up)
20 Indian Style (legs crossed) sit ups--full sit up
20 MB Cleans (quick shrug at the top)
20 Mountain climbers
Balcony Run

3 Rounds: 
 5 Clean and Jerks  
50 Jump Rope  
5 Ball Jump Throws  

  3 Rounds:  
5 Back Squat  (75%)
 20 Toe Jump touches  
5 MB Slams

12 min AMRAP:

12 stationary frog hops
6 power cleans
12 dips
6 pull ups


12 min AMRAP:

12 Jumping Jack Push ups
12 Air squats
12 KB sumo deadlift high pull
12 bridge lifts (6 each leg)

3 Rounds:

1 minute on each exercise


KB swings
Box Jumps
Front Squat
Statue of Liberty
DB V-up abs
Bird Dogs (30 sec right, 30 sec left)
Side Lunges
Run in the gym

10, 8, 6, 4, 2

Burpees

Seated Row

Wall Jump Taps

Hanging Knee tucks

Dips

Deadlift

1 Run between each round

4 Rounds:

10 MB cleans
20 push ups
30 ski jumps (total) Fast, wide jumps!
40 high knees (at wall)
50 Jump Rope

5-5-5-5-5
Backsquat

Mental Training for 15 minutes

400 Meter Run (2 laps around tippin)
20 KB Swings

400 Meter Run
20 box jumps

400 Meter Run
20 squat streamline jumps

400 Meter Run
20 DB burpees



then...

AMRAP in 12 minutes:

8 pull ups
8 back extensions
8 MB Broad Jump Throws
8 MB cleans (fast and explosive)
8 MB abs

AMRAP in 20 minutes:

2 Bear Complex (power clean,front squat,shoulder press, backsquat)

5 Burpees

5 pull ups

5 KB swings

Balcony Run



Med Ball Circuit
Abs
Stretch

10 DB Burpees

8 Lunges w/weight (each leg)

10 Tricep ext

8 Thrusters

25 Abs choice

X 4 or 5

Sprinters:
Warm up/Stretch
200 abs
then....

Workout #1: (this WILL be tough, dont give up, fight through it!! Good quality reps)
Tippin Run
20 Burpees
Balcony Run
20 Air Squats
Tippin Run
20 KB Swings
Balcony Run
20 Box Jumps
Tippin Run
20 lunges *total
Balcony Run
20 Jump Rope
Tippin Run
20 Ski Jumps (each side total 40)
Balcony Run
20 Wall Ball
Tippin Run
20 feet elevated push ups
Balcony Run
20 High Knees (running in place with high knees to your chest--fast--explosive)

Workout #2
AMRAP in 12 minutes:
10 MB cleans  (fast and explosive)
10 Broad Jumps
10 mountain climbers *each leg-total of 20

Stroke/Distance Group:
Stretch
200 Abs
then....
AMRAP in 15 minutes:
10 MB cleans (fast and explosive)
10 Broad Jumps
10 mountain climbers *each leg-total of 20
10 KB swings
Tippin Run

8 rounds


8 push-ups, 8 air squats


1.5 Mile Run..every 3 minutes=10 burpees

stretch/abs/pilates

6-6-6 Power Cleans

then...

8 lunges (each leg)
20 Jump Rope
8 MB slams
20 Jump Rope
8 KB swings
20 Jump Rope

Front Squat
5-5-5-5

3 Rounds:

10 push ups
8 box jumps
6 broad jumps
4 burpees
suicide in gym

AMRAP in 20 minutes:
5 clean and jerks
5 1 arm row in push up position
5 tricep push down
5 squat jumps
5 back extensions

Stretch
Abs

50 push ups

50 jump rope
50 KB swing
50 mountain climbers


Backsquat

3-3-3-3-3

AMRAP In 10 Minutes:

5 Burpees
10 Box Jumps
1  Balcony Run

AMRAP in 10 Minutes:

8 Deadlifts
4 Pull ups

Abs/Planks

Warm up:

3 Rounds:
10 squats
10 push ups
10 lunges

Backsquat
4-4-4-4

Power Cleans
4-4-4-4

6 Rounds timed:




8 DB thrusters



8 Bench pull ups



100 Jump Rope



1 x Balcony Run

Air Squat--Jump Rope--Push-Ups
25-45-5
20-45-10
15-45-15
10-45-20
5-45-25
10-45-20
15-45-15
20-45-10
25-45-5

then...

some Olympic Lifting technique work

5 Rounds for time:

20 Burpees
20 abs
1 Balcony Run

AMRAP In 10 Minutes:

50 Jump Rope
8 walking lunges with med ball on shoulders (16 total)
8 bench pull ups
8 bicep curls
8 tricep kickbacks
Gym sprint (down and back)


AMRAP in 10 Minutes:

5 front squat (3 sec hold at bottom)
2 Tippin Runs

MB Warm Up...

Balcony Run
10 Squats

Balcony Run
10 squats
10 push ups

Balcony Run
10 squats
10 push ups
10 KB Deadlift

Balcony Run
10 Squats
10 Push ups
10 KB Deadlift
10 Burpees

Balcony Run
10 Squats
10 push ups
10 KB Deadlift
10 Burpees
10 Jumping Jacks


then...

1 max rep for 1 minute:
MB Slams
Wall Ball
Box Jumps
KB Swings
Burpees

Happy ALF :)

Group 1:

Deadlift
5-5-5-5

Barbell Thrusters
5-5-5-5

3 Rounds:
20 Mountain climbers
20 lunges
20 incline abs
20 air squats
20 high knees
1 balcony run

Group 2:

5 Rounds

2 laps around tippin and 1 balcony run between each round

5 Back extensions
5 Chin ups
5 Tricep extension
5 Deadlift

7 Rounds for time:

7 Back Squats
7 Burpees

Abs/Pilates/Stretch/Warm Up


 3 Rounds:

Balcony Run with object (medball)

8 broad Jumps
20 Jump Rope
6 dips
12 MB Cleans

Balcony Run with object (medball)

8  broad Jumps
40 Jump Rope
6 dips
12 MB cleans

Balcony Run with object (medball)

8broad Jumps
60 Jump Rope
6 dips
12 MB Cleans

30 Clean and Jerks for time (with good technique)

then...


3 Rounds:
10 step ups with weight (each leg)
10 supermans *2 sec hold
10 1 arm rows (each)
10 squat jumps (fast and explosive)
balcony run

40, 30, 20, 10

KB Swings
Sit ups with MB
Hand release push ups
Box Jumps (full extension of hips)
1 run before each round

then...

50 Jump Rope
50 MB slams
50 Burpees
50 Ski jumps

abs/sprints

Abs

Med Ball Circuit 

2 Tippin Runs
50 Jump Rope
10 Box Jumps
10 MB Slams
10 Broad Jumps
10 streamline Jumps
10 KB swings
10 KB upright row
10 calf raises
10 lunges *each leg
10 burpees
50 Jump Rope
2 tippin Runs

Group Warmup:


400 M Jog

25 M High Knees

25 M Butt Kicks

5 Pull Ups

5 Push Ups

25 M Side Shuffle

25 M Side Lunges



10-9-8-7-6-5-4-3-2-1 – Burpees – Sit ups


Backsquat 3-3-3


Front Squat 3-3-3

Long stretch/ Abs/ Yoga day!

5 Rounds:

4 chin ups

30 weighted abs

10 bent over row

100 Jump Rope

10 KB Sumo Deadlift High Pull

Warm up..Abs..Run...then..

Tabata 20 on 10 off

8 Rounds:

Push ups/Squats

6 Rounds:

Reverse lunge with knee up/ side plank with reach under while leg is raised


4 Rounds:

Tuck Jumps/air punches


Sprints in Gym in between each set of rounds

10-8-6-4

Pull ups (do jumping pull ups if you need assistance)
1 arm row in push up position
Shuttle Runs
Jerks (fast and explosive)


pilate abs 5 minutes
stretch

3 Rounds:

2 laps running

50 air squts


then....

5 Rounds:

5 tuck jumps
5 feet elevated push ups
5 broad jumps

6 Rounds timed:

8 DB thrusters

8 Bench pull ups

100 Jump Rope

1 x Balcony Run

Here is a great website for anyone interested in joining the Paleo Diet Challenge with me:

http://paleodietlifestyle.com/category/paleo-community/

It contains information about good fat vs. bad fats, crossfit, recipe ideas, snack ideas etc.

Check it out!!

8 Rounds:

Gym Sprint (suicide)

20 Mountain climbers

20 Wall Ball


Abs/push ups/planks

Stretch

Handstand work?

3 Rounds:

Tippin Run
5 DB Burpees
5 Bench (3-2-1)
10 air squat jumps
10 weighted abs
5 deadlift
5 box jumps

8 Rounds:

200 Meter Run

8 Burpees

AMRAP in 15 minutes:

5 Bench Pull ups

10 Deadlift

5x 1 arm row in push up position. (each arm)

10 Box Jumps


AMRAP  in 5 Minutes:

100 Jump Rope or 50 DU

10 Burpees

AMRAP in 20 minutes:

20 hand release push ups
10  tuck jumps

50 Wall Run (drive knees up to chest-explosive sprints!)

20 MB Slams
10 dips

Back Squat


4-4-4-4



3 Rounds:

8 MB cleans
20 Skater Hops with hand touch
4 Pull ups
20 Weighted abs

3 or 4 Rounds of the following for time. 3 Rounds for Freshmen


400 Run
25 Air Squats
25 Pushups
25 Situps
25 Jump Rope

then finish with 25 Burpees

Fight Gone Really Bad


3 Rounds, 1 minute per movement for max reps


Sumo Deadlift High Pull http://www.youtube.com/watch?v=MTafqGjSeXk
Burpee

Double Under

Pullup

Back Squat


1 min. rest between each round.

For time:


10 Medicine Ball Cleans

30 Push-ups

20 Medicine Ball Cleans

20 Push-ups

30 Medicine Ball Cleans

10 Push-ups

then...

1 Mile Run

Air Squat--Jump Rope--Push-Ups ........in that order..
25-45-5

20-45-10

15-45-15

10-45-20

5-45-25

10-45-20

15-45-15

20-45-10

25-45-5

4 Rounds:

20 Box Jumps

20 Push ups

20 Walking Lunges

20 weighted Abs

20 Back extensions

20 dips

2 minute cardio

5 Rounds:

10 KB swings

10 push ups

10 dips

10 pull ups

200 Meter Run

400 M Run

20 burpees

40 Deadlifts (bodyweight)

20 burpees

30 Ball slams (50)

20 burpees

20 Back squats (bodyweight)

20 burpees

10 Squat cleans (bodyweight)

20 burpees

100 Double unders or 200 Jump Rope

8 min AMRAP


10 KBswings
10 box jump

10 burpees


20 min cardio--intervals.. 1 min fast sprint, 1 minute walk or jog-- repeat for 20 min.

7 Rounds for time:

7 chest to bar pull ups

7 hand release push ups

7 lunges (each leg)

7 back extensions

200 Meter Run

5 Rounds--Partner Workout
400m Run

Max reps on Back Squat 
*While Partner A is running 400m, partner B completes as many Back Squats as possible.
This workout is capped at 20 minutes.  The goal is to knock out all 5 rounds in the allotted time frame.

30 Min AMRAP of:




400 Meter Run

(5 Rounds of Cindy)

5 Pullups

10 Pushups

15 Airsquats

1 Minute Rest

2-2-2-2-2
Front Squats
Pull ups

4 Rounds:
200 Meter Run
10 Burpees
25 abs

3 Rounds:

10 Med Ball Slams  (hard and fast)

10 Wall Ball (full depth squats)

10 ball abs (tap side to side with legs crossed and off the ground)

10 Med Ball rotational throws http://www.youtube.com/watch?v=oHgETZeTQTY&feature=related

10 Med Ball passes to a partner or at a wall (fast, straight throws at chest level)

400 Meter run

then ...

20 burpees
20 push ups
20 mountain climbers
20 bridges
20 box jumps

AMRAP in 15 min of:




10 x KB Swings


10 x Box jumps


10 x Dips


15 min cardio..

Use a band for pull ups if needed or do jumping pull ups.. Try to complete all reps!!

Deadlift  10 reps


50 Pull-ups

Deadlift  8 reps

30 Pull-ups

Deadlift  6 reps

20 Pull-ups

Deadlift  4 reps

10 Pull-ups

Deadlift  2 reps

5 Pull-ups

21-15-9

Clean and Jerk
Back Extensions
Hand release push ups
Burpee with a big jump at end (after burpee jump up and grab pull up bar)

5 Rounds of:


200 Meter Run

10 Thrusters (85/45)

10 Sumo Deadlift Highpull (75/35)

4 reps..then 6...then 8...then 10..then 12.. go as high as you can in 20 minutes..

Chin ups
Power cleans
Burpees
Tricep extensions

then...
200 jump rope
1 mile run
100 abs
200 jump rope

5k Run for time.....


get ready to get back into shape swimmers!!

4 rounds:

5 thrusters (65/95)

5 1 arm DB row and push up with rotation   http://www.youtube.com/watch?v=9OBBqsDxuB4

400 Meter Run

5-5-5-5-5
Bench
Pull ups

AMRAP in 10 min:

20 mountain climbers
20 box jumps
20 lunges
20 dips
100 Jump Rope

5 rounds:

10 pull ups
10 push ups
10 dips
10 KB swings
10 front squats
200 Meter Run

3 Rounds:

8 MB cleans

8 hand release push ups

8 MB slams

8 chin ups

8 toe touches (abs)

8 KB deadlifts

200 Meter Run or Row

Tabata 8 x 6 Sets of 45 secs (30 on 15 Off)


After Each Tabata Round do 200 Run


Round 1 Air Squats

Round 2 Box Jumps

Round 3 Back extensions

Round 4 Push ups

Round 5 Pull ups
Round 6 Situps

Round 7 Jump Rope --DUs if you can

Round 8 Frog Hops

For Time:


Run 400M

21-18-15-12-9-6-3

Dead-lifts
Burpees

Run 400M

Warm up:

 run 400 meters...then

 2 rounds of
•10 front squats

•10 push press

•10 thrusters

then...



50 burpees
 
50 abs
 
50 box jumps
 
50 squats (full depth)
 

AMRAP in 20 min:
20 mountain climbers
20 Situps w/ weight
20 KB deadlift
20 Pull Ups
20 Back Extensions
200 Run

4 Rounds:

20 Wall Ball

5 Bench

10 push ups

100 Jump Rope of 50 DU

1 Mile Run --start out with a jog and by the end of the mile you want to be running at 80%


2 Rounds:

6 lunges (total) weighted-heavy

2 back squats--heavy weight

6 side wall throws

2 push press --heavy weight

then...

1 Mile Run --start out fast, by the end you should be walking/warming down..

Front Squat:
3-3-3-3-3

then..

3 Rounds:

20 mountain climbers
15 dips
10  DB thrusters
5 squat jump pull ups

5 rounds for time:


5  power clean and jerks
5 burpees

5 kb swings

Bear Complex: 7 Sets of the following sequence
 (:http://www.youtube.com/watch?v=Laa7BJHJWrw&feature=related)


1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (then down to a touch and go to start the next power clean
 
then...5k Run for time!   Who can handle this?  Post your time if you complete this....

2 rounds:

10 bench pull ups
10 squat jumps *weighted
10 dips
10 med ball cleans
400 meter run

5 pull ups
5 back extensions
5 shoulder press
5 box jumps
400 meter run

2 rounds of KB  workout:

10 KB swings

10 KB deadlift

10 KB upright row

10 KB turkish getups (5 each arm)

10 KB side lunges (each side)

1 mile run

Tabata Nancy


8 Rounds each, 20 seconds work, 10 seconds rest:

Pull-ups

Push-ups

Sit-ups

Air Squats

2 Rounds:

400 Meter Run

50 ball abs

10 back extensions

10 bench

50 wall ball

400 meter run

7 Rounds


7 feet elevated Push-ups

7 Thrusters, 125/65

7 Knees to Elbows

7 Med Ball Slams
7 Pull-ups

1 min jump rope
10 KB deadlifts
10 1 arm row
10 weighted lunges
30 mountain climbers

1 min rowing
8 KB deadlifts
8 1 arm row
8 weighted lunges
30 squat jumps

1 min run fast
6 KB deadlifts
6 1 arm row
6 weighted lunges
30 incline abs

then....As many burpees as possible in 1 minute!

40 Burpees
30 KB  swings
20 Squats
10 Pull ups (use band or assistance if needed)
40 abs
30 Squats
20 KB swings
10 Pull ups

rest day :) go for a 30 min walk/bike/swim in the ocean, lake or pool

2  min cardio (50%)

8 bench

8 pull ups

2 min cardio (75%)

8 bench

8 pull ups

2 min cardio (100%)

8 bench

8 pull ups

then...

25 GHD sit ups

20 back extensions

15 hanging knee tucks

10 wall ball

5 handstand push ups

3 Rounds:

10 Front Squat

8 KB Swings

6 incline abs

4 cleans 

2 burpee pull ups

Backsquat 3-3-3-3-3

then...

5 Rounds:

30 sec. wall ball

30 sec pull ups

30 sec rest....

10 Rounds..time each round:

15 Push-ups


Sprint 60 yards

Rest 1 minute

21-15-9

Front Squat

Burpees

Pull ups

10--8--6--4--2



Cleans

KB Swings

MB Slams

Wall Ball

then...

run 4 x 200 meter sprints!

As much as you can get in in 30 minutes:

Run 400m

40 Air Squats

30 Situps

20 Pushups, hand-release

10 Pull-up

5 Deadlifts (heavy--good form)
10 pullups

20 pushups, Hand-release

30 Situps

40 Air Squats

Run 400m

3 Rounds:

5 x 45lb thrusters

5 KB turkish getups (each arm)

10 back extensions

400 meter run or row

Happy Wednesday! 75 days until School starts!


5K Run for time!-- If you do this, please post your time under the comments!!

3 Rounds:
10 Clean and Jerks
30 Grasshoppers **This movement is similar to the mountain climber, but for the grasshoppers, the shin contacts the opposite forearm              http://www.youtube.com/watch?v=ukSPCbJViD8

then....

Practice 10 handstands against a wall

For Time...


20 Back Squats
40 Wall Balls
60 Burpees

80 Double Unders (or 160 Jump Ropes)

Run 1 Mile

AMRAP in 20 minutes:

8 MB cleans

8 pull ups

8 Jerks

8 incline abs

8 Bench press

2 Rounds:

5 minute row or bike--fast!

20 frog hops
20 feet elevated Push ups
20 box jumps
20 dips
20 single leg deadlift with DB  (SEE VIDEO:http://www.youtube.com/watch?v=YMx4z7cnaUA)

3 Rounds:
2 min cardio burst
20 Jumping Jacks
20 lunges (front, back,side, side x 5)
20 abs (tap with a weight or a ball side to side)


then....

For Time:

50 DU or 100 regular jump rope


12 Toes To Bar    http://www.youtube.com/watch?v=cA_Mcud4TBs

40 DU
12 Toes To Bar

30 DU
12 Toes To Bar

20 DU
12 Toes To Bar

10 DU
12 Toes To Bar


* If you cannot do Double Unders then do regular Jump Rope with double the reps

Backsquat
5-5-5-5-5 

with 10 pull ups between each squat


3 rounds:
20 mountain climbers
20 jump rope
20 frog hops (stationary)
20 air punches(fast)
20 abs

50 Wall balls

30 Burpees

50 Box Jumps

20 Burpees

50 KettleBell Swings

10 Burpees

50 Situps

5 Burpees

Workout 1:AMRAP IN 6 MINUTES


Run For Distance
Rest 1 Minute......

Workout 2: AMRAP IN 5 MINUTES

Max Thrusters with a 45 lb bar
Rest 1 Minute...............

Workout 3: AMRAP IN 4 MINUTES

Max out on chest to Bar Pull-ups
Rest 1 Minute................

Workout 4: AMRAP IN 3 MINUTES

Power Cleans

Rest 1 Minute................

Workout 5: AMRAP IN 2 MINUTES

Abs--choice

Rest 1 Minute...............

Workout 6: AMRAP IN 1 MINUTE

Max DU or double time Jump Rope

5 Rounds:


400m Run

15 Box Jumps

30 Wall Ball --14 lb for ladies, 20 lb for men

21-15-9

Front Squat
Pull ups
Burpee

1 mile run for time

Challenge yourself today!

1 mile run
100 Pull ups
200 push ups
300 Air squats
1 mile run

Use assistance if needed with pull ups...you can do it!! Dont give up!

3 Rounds timed:

8 DB Bench Press on big ball

10 Back extensions

8 pull ups

4 min cardio (alternate 1 min fast, 1 minute recovery x2)

2 Rounds:

10 push ups
10 KB swings
10 DB burpees
400 Meter Run
20 air squats
20 med ball cleans
20 box jumps
400 Meter Run
30 frog hops
30 lunges (total)
30 dips
400 Meter Run

5 Rounds:

20 wall ball
10 deadlift
20 abs
200 Meter Run

2 Rounds:

50 mountain climbers
8 push jerks
25 abs
8 burpees
50 DU or 100 Jump Rop

10-9-8-7-6-5-4-3-2-1

Chin ups

Cleans

Bench

Incline Abs

Med Ball Slams

3 Rounds:
4 pull ups
6 box jumps
8 front squats (medium weight)
20 Ball Abs
2 Rounds:
400 Meter Run
12 DB Burpees

4 burpees
4 toe touches
4 bench pull ups
4 split squats http://www.youtube.com/watch?v=zaUCW8_sRaA
25 yd sprint

6 burpees
6 toe touches
6 bench pull ups
6 split squats  http://www.youtube.com/watch?v=zaUCW8_sRaA
25 yd sprint

8 burpees
8 toe touches
8 bench pull ups
8 split squats  http://www.youtube.com/watch?v=zaUCW8_sRaA
25 yd sprint

30 Air Squats
5 Pull ups
10  KB swings
5 deadlift
400 Meter Run

 
20 Air Squats
5 Pull ups
10 KB swings
10 deadlift
400 Meter Run


10 Air Squats
5 Pull ups
10 KB swings
15 deadlift
400 Meter Run

AMRAP IN 20 MINUTES:


5 Power Cleans
10 Toes To Bar

15 Wall Balls

21-15-9

Deadlift

Push ups

Weighted Abs

4 Rounds:

Tippin Run (200 M)

8 burpees

1 minute Jump Rope

8 box Jumps

4 Rounds:

8 DB thrusters

8 seated row

8 squat cleans

weighted tippin run (20/40)lbs

On The Minute Every Minute For 15-20 Minutes...

5 Pull Ups
10 Push Ups
15 Squats  (50% of  max weight)

AMRAP in 8 minutes:

20 Box Jumps
10 Push ups
20 Bicep Curls
10 Lat Pull down


AMRAP in 5 minutes:

5 Pull ups (kipping or jumping if needed)
10 wall ball


1 Mile run

Crossfit Competition:

3 pull ups

3 clean and jerks

6 burpees
then 4 of everything..then 5, 6 timed!

6 Burpees each around

Bench  4-4-4-4


4 Rounds:
1 minute jump rope
10 lunges (total)
20 sec pull up hang

AMRAP in 5 minutes:

20 ABS
20 DB punches (total)
20 supermans
20 walkout push ups


AMRAP in 5 minutes:
10 KB deadlift
10 bent over flys
10 box jumps (full extension)
10 roll ups (stop @ top for 1 sec hold)

AMRAP in 5 minutes:
5 frog hops
5 V-ups
5 leg lifts (each leg)
5 sprints in gym


As many reps as possible in 1 minutes:
Burpees

Dirty Thirty



30 Bicep curls

30 Back extensions

30 DB Burpees

30 KB Swings

30 Air Squats


4 Laps around Boyd (1600M)

AMRAP In 20 Minutes:

15 Ball Abs

10 Hand Release push ups

5 front squats

10 wall throws

15 DU or Fast Jump Rope

4 Rounds:

5 Deadlift
5 Chin ups
10 mountain climbers (each leg)
20 toe touches--abs
Tippin Run

AMRAP in 8 Minutes of:

8 back squat

8 push ups


AMRAP in 5 minutes of:


5 summo deadlift KB highpull

5 med ball cleans (fast)

5 wall ball
5 burpees
5 ski jumps (each leg)
5 squat jump throws

then 10 of everything.. then 15 of everything...


then:


6-6-6-6

Cleans

Run 1 Mile (4 laps around Boyd)

50 Pull-ups
100 Push-ups
150 Air Squats

Run 1 Mile (4 laps around Boyd)

*Split up the pull ups, push ups and air squats how ever you would like. Do jumping pull ups if needed or with a band.

2 laps around tippin

10 Box Jumps (full jumps feet planted on bench full extension of hips)

2 laps around tippin

10 KB deadlifts

2 laps around tippin

10 Push press

2 laps around tippin

5 single leg bridge lifts(10 total)

MB circuit

3 Rounds:

8 front squat
20 weighted abs
8 back extensions
20 med ball cleans

4 Rounds for time:

8 thrusters

8 push ups

8 box jumps

1 suicide in gym

20 weighted walking lunges (each leg total=40)
10 feet elevated push ups
5 pull ups

15 weighted walking lunges (total=30)
10 feet elevated push ups
5 pull ups

10 weighted walking lunges (total=20)
10 feet elevated push ups
5 pull ups

5 weighted walking lunges (total=10)
10 feet elevated push ups
5 pull ups

5 Burpees
5 KB swings
5 frog hops
5 med ball slams
tippin run

6 Burpees
6 KB swings
6 frog hops
6 med ball slams
tippin run

7 Burpees
7 KB swings
7 frog hops
7 med ball slams
tippin run

8 Burpees
8 KB swings
8 frog hops
8 med ball slams
tippin run

Five rounds, each for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 minute rowing machine or other cardio equipment (fast paced!)


3 Rounds:

50 DU

15 Burees


then...

5 minute rowing machine or other cardio equipment (fast paced!)

3 Barbell Thrusters ( 65 lbs women/ 85 lbs men)

3 pull ups

4 Barbell Thrusters

3 pull ups

5 Barbell Thrusters

3 pull ups

6 Barbell Thrusters

3 pull ups

7 Barbell Thrusters

3 pull ups

1 Mile Run

Great Video about tips on how to swim the 50 free:


http://www.nxtbook.com/nxtbooks/usaswimming/splash_20120304/index.php#/10

3 Rounds:

7 Front squat

15 KB Swings

15 Wall Ball

15 Bench Pull ups

400 meter run

10 pull ups

10 dips

50 push ups

50 sit-ups

400 meter run

5 Rounds

12 Push press (55lbs/75lbs)

12 Med Ball Cleans

200 meter run

3 Rounds:

8 pull ups


6 power cleans


4 back extensions


2 handstand push ups (do against a wall with a mat or someone spotting you see video attached: http://www.youtube.com/watch?v=YdBSefJNbB8

4 Rounds timed:


2 laps around track or 4 min run
8 back squats (100lbs for women/150 men)
10 burpees

21-15-9-7

hand release push ups

med ball slams

box jumps

burpees

50 DU or 100 Jump Rope

20 min AMRAP


10 thrusters

10 back extensions

10 wall ball

10 push ups

400 meter run

3 Rounds:

6 Deadlifts

12 KB Swings

6 frog hops

400 Meter Run

Barbara:

20 pull ups (if you cant do regular pull ups use a band or do jumping pull ups)
30 push ups
40 sit ups
50 air squats


5 Rounds time each round. Record your total time!!!

8 pull ups

20 wall ball

7 pull ups

20 lat pull down (low weight)

6 pull ups

20 box jumps

5 pull ups

20 lunges (total)

4 pull ups

20 Double Unders

For Time:

50 push ups

50 jump rope

50 toe touch abs

50 Frog Hops

1.5 mile run --moderate to fast pace

Backsquat

5-5-5-5-5


Then... 2 times through

30 sec on 10 sec off the following:

wall ball
split jumps
knees to chest
bench pull ups
KB swings

1 min rest

800 Meter Run
21 Thrusters
21 Burpees
800 Meter Run
15 Thrusters
15 Burpees
800 Meter Run
9 Thrusters
9 Burpees

3 or 4 Rounds for time:


Row or Run 200 Meters

20 Wall ball

10 pull ups (do jumping pull ups if cant do regular pull ups)

3 Rounds:

20 weighted incline abs

5 bench

20 box jumps

5 front squat

3 Rounds:

5 Thrusters
5 Lat Pull down
5 Back extensions
5 chin ups
20 abs--choice (weighted)

10 Rounds


10 backsquat
10 push ups
10 KB swings
1 tippin run

8,6,4,2


Air squats

Push ups

Pull ups

Lunges

Bicep curls

Rest Day!


8 Days till PSACS!!!!

Taper workout:

3 Rounds:

8 backsquat (40% max)

8 push ups

8 bent over row


25 ball abs

*Reduce by 2 reps each round

2 Rounds:

2 tippin run
20 box jumps


2 balcony run
20 air squats


2 tippin run
20 KB swings


2 balcony run
20 lunges

4 Rounds

8 weighted lunges (each leg)

6 DB burpees

4 box jumps

2 bench pull ups

2 stair runs

Rest Day :) Enjoy the sunshine!

10 reps 30 sec rest between each rep:

Power Clean
Front Squat
Shoulder to Overhead
Back Squat


Then...

4 Rounds:

5 pull ups

5 seated row

5 bicep curls (each arm)

6 Rounds:

5 Pull ups
10 Cleans
15 Wall Ball
20 Pushups

Tippin Run

Stretch

Ab circuit

Med Ball Circuit

AMRAP in 20 Minutes:

10 KB upright row
Tippin Run

10 Burpees
Tippin Run

10 Push ups
Tippin Run

10 Box Jumps
Tippin Run

10 Air squats
Tippin Run

3 Rounds:

12 KB swings
6 Back squats
20 abs


3 Rounds:

8 knees to elbows
8 power cleans
2 balcony runs

3 Rounds:
1 MIN AIR SQUATS

1 MIN BURPEES

1 MIN BOX JUMPS

1 MIN SIT UPS

3 MIN Run

1 MIN REST

5 Rounds


7 front squat

7 lat pull down

7 feet elevated push ups

75 Jump Rope

5 Rounds

15 KB deadlift
10 DB burpees
15 wall ball
10 weighted lunges each leg (total 20)
1 tippin run

Tri-Meet vs Gannon/Edinboro!! Go Clarion!

Backsquat

6-6-6-6-6

4 Rounds:

15 dips
15 mountain climbers
15 KB swings
Balcony Run

Dynamic Warm up/stretch

5 min cardio

10 push ups, 25 sit ups x 4


For time in heats:

21-15-9

Thrusters ( 85 or 95 for men, 45 or 55 for women)

Bench pull ups

weighted Abs

Rest Day :)

4 Rounds timed:

8 Bench

10 pull ups

8 front squat

10 squat jumps


Balcony Run

5..10...15..20..25...

Air Squats

Push ups

Box Jumps

punches (each arm)

25 abs

Balcony run!

4 Rounds for time:

10 hand release push ups

10 KB deadlift

10 back squat (65/85 lbs)

10 DB burpees

30 sit up tosses with MB

10 total bird dogs--3 second hold on each arm

MB run--pass off to partner every 200 meters

AMRAP in 20 Minutes:


20 med ball fast pass with partner

20 burpees

100 Jump Ropes

20 dips

20 DB punches

1 run to ocean and back

2 Rounds:

Run down to Gazebo (200 meter run)

10 pull ups

10 push ups

10 air squats

Run back to hotel (200 meter run)

12 KB swings

12 weighted walking lunges

12 med ball slams

8 Stations: 3 Rounds through

1) 50 DU or 100 Jump Rope

2) 25 bicep curls (each arm)

3) 20 wheelbarrel walk with partner/switch

4) 200 meter run

5) 20 burpees

6) 12 Power cleans

7) 20 Push up walk outs

8) 75 crunches--choice

5k Run for time (3.2 miles)

For Time:

25 push ups

2 laps

12 thrusters

12 med ball cleans (Thrusters,cleans, abs 3 rounds through)

12 5 sec hold abs

2 laps

25 push ups

Circle of Trust

AMRAP in 10 min

Deadlift High Pull/ Short Run (do deadlift high pulls until your partner comes back from run)


AMRAP in 10 Min


10 Jump Rope

9 Med Ball Passes

8 Mountain climbers each leg

7 air squats

6 Burpees

5 lunges each leg

4 squat jumps (fast/ high)

3 toe touches (V-ups)

2 push ups

1 min rest

Done with a partner:

4 Rounds Timed:

20 KB swings
20 hand release push ups

20 Burpees
20 air squats

20 Jump Rope
1 look run (400 M)

4 Rounds for time:

10 deadlift

8 pull ups

10 Med Ball Slams

Happy New Year!! Almost Florida training trip time!

50,40,30,20,10

KB swings (use a DB if you dont have a KB)
situps with med ball
pushups