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