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